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Thursday April 9, 2020

Abs/Booty

4 mins Alternate Wipers

4 mins 6” hold

4 mins 1-leg Squat pistol hold 2 mins each

4 mins Alt. lunges






WOD

8 Min AMRAP

10 Power Snatches (75/95)

12 Mule Kicks

14 DB snatches (35/50) (7 ea. Arm)

2 min rest

6 Min AMRAP

2 Min Rest

4 Min AMRAP

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Friday, April 12, 2024

Happy b to Megan M 4/7/91 age 33 and Paul Z as 4/10/73 age 51 WOD “Chipper” 48 DB Box Step ups (35/50) 48 Hang Power Cleans (85/115) 48 Pullups 48 KB Swings Then, o 33 KB Goblets 51 High Knees Hap

Thursday, April 11, 2024

Happy Belated birthday to Paul and Megan. Bday wid on FridY. Skill 25 Calories on the Assault Bike 1-Arm Rows 4x6 each arm WOD 14 mins EMOM 5 Deadlifts (135/185) Burpees jumping up hitting a target u

Wed., April 10, 2024

Congrats to CasIe Brown for 1st week Challenge winner with Jodie and Chrissie tied clise behind!!! skill: Abs Squat Snatch 3x8@65-70% 1rm WOD 6 Rounds of 9 Back Squats 75/115 9 OH Walking Lunges (25/3

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