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Thursday, Nov. 10, 2022

Happy birthday to Dave Phillips! 63 and goin strong! We will be adding Dean's birthday in on Saturday so we will do a combined birthday work out!


1-rep max Squat (can go from rack or blocks)


16 mins

2, 4, 6, 8,... of

Dumbell Snatches (35/50)

Toes to Bar

Thrusters (55/75)

THIS IS IT: an outstanding challenge because of ur wind!! Cutting off ur air on every rep. Short sets, short breaks!

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Thurs. June 20, 2024

Happy birthday WOD for Karen and Tara! Average age: you could probably figure out! Skill 49 Hollow Rocks Back Ssuats 3x8@75% of 1RM B-days WOD 49 KB Swings Then, 7 Rounds of: 7 Squats (choice- Back (7

Wednesday, June 23,

Skill 40 Jack Knives 4x6 1-Arm Rows (heavy) WOD 2X8 min EMOM W/ 2 min rest between EMOM #1 5 Thrusters (55/75) 5 Burpees 2 min rest EMOM #2 5 DB Snatches (35/50) 5 Toes to Bar

Tuesday, June 18, 2024

Skill: 3 mins Ab callouts 3 mins Muscle up practice w/ transitions and rows WOD 20 mins :30/30’s Power Snatches (65/95) Back Squats (65/95) Box step ups w/ Dumbell (35/50) Hand Stand Push ups (1 stric


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