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Tuesday Mar. 28, 2023

Skill

1-Arm Rows 4x6

5-rep Max Power Clean


WOD

1-10 Power Cleans (95/135)

10-1 Floor Bench Press (95/135)

5 Wall Balls after each set I.e. 6PC, 5BP. 5WB

About 21 min CAP


THIS IS IT: Increase/Decrease/same

Big Barbell Day. Work hard and Don't let up, go Rx if possible, should be about 14-16 mins. If over 21 mins, finish that set then stop

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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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