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Thursday, March 28, 2024

Skill

3 mins Abs (coach calls)

3x8 Squats (front or back)


WOD

2 Rounds of

25 GI Janes

25 cal. Row/40 cals Bike

25 Devil Dogs (35/50)

25 OH Squats (plate 25/35)

20 min Time Cap

 
 
 

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Wednesday, March 4, 2026

Warm up 4 mins cardio 2 mins OH KB Walk 2 mins stretch 1 min Monkey Jumps Ab Circle 1-arm Rows 3x8 WOD 15 min AMRAP 2,4,6,… DEVIL Dogz Hand Stand Push ups 3 burpees after every set

 
 
 
Monday, March 2, 2026

HAPPY BIRTHDAYS - Laura and Alexis - ABOUT 39 avg!!! So THATS what we are using Warm up 3 rounds of 13 JJ’s 13 T’s 13 pogos Then, 39 Hollow Rocks :39 secs hang :39 hole sit Pvc Snatch progression WOD

 
 
 

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