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Wednesday, April 20, 2022

Skill: 3x8 Dumbbell Kickbacks

6x6 Bent Over Rows

WOD: Buy In: 30 Toes to Bar


4 Rounds of,

15 Pull ups

12 KB Swings

15 Power Snatches (65/95)

12 Goblet Squats (35/53)


Cash Out: 30 Dying Bugs

HERE IT IS: Big pull day!!!

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Sunday, July 15, 2024

Warm up Tabata jump rope singles Tabata alt. Air squats and Sit ups Tabata Bike (Mix up start) PVC Progression WOD Testing fun: 2 mins wall Balls 2 mins KB Swings 2 mins 2 mins ***Rest 3 mins*** WOD 1

Saturday, July 13, 2024

Warm up 2 mins cardio Band stretches - 3 mins 2 Rds of: :30 Jumping Jacks :30 Toes to Toes :30 Lunges :30 Plank Hold Abstractor PVC PVC SQUAT SNATCH progression White Board Debriefing BATHROOM/water b

Friday, July 12, 2024

Group warm up call outs, :30 secs each 4 mins Abs call outs PVC PVC N bar progression WOD Fight gone bad star workout 1 Round Warm Up 4 more Rounds 1 min each movement 1. Box Step ups w/ DB (35/50)


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