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Tuesday March 9, 2020

Skill

Bent/over Rows 2x8, 2x6, 2x4, 2x2

WOD

21-15-9

Shoulder to Overhead (65/95)

Pull ups

rest 3 mins then,

100 Hollow Rocks

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Wednesday, July 17, 2024

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Tuesday, July 16, 2024

Warm up 4 mins Bike Row Ski, or run 3 laps 3 mins AMRAP 3 push ups 3 Sit ups 3 Squats 2 min AMRAP 2 Inch Worms 2 Burpee Broad Jumps 1 min OH Walk w/ plate (25/35) PVC DEAD Lift Progression Skill Bend

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