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Tuesday, Nov. 8, 2022

Skill: Thrusters 4x6 @ 75-80%



Squat Cleans (75/115)

Jerks (75/115)

Plate OH Lunges (walks are ok) (45/35)

THIS IS IT: Unlike yesterday, we are looking

for small sets and quick breaks on the barbell. Should be able to do sets of 3-5 on jerks. Weight reductions are good. But with lunges, must be able to put together bigger sets!!! When you're done 15, it's more than Halfway!!

Remember: you can press a jerk but never jerk a press!!!!

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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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