- Apr 19
- 1 min read

Wednesday, April 20, 2022

Skill: 3x8 Dumbbell Kickbacks

6x6 Bent Over Rows

WOD: Buy In: 30 Toes to Bar

Then,

4 Rounds of,

15 Pull ups

12 KB Swings

15 Power Snatches (65/95)

12 Goblet Squats (35/53)

Then,

Cash Out: 30 Dying Bugs

HERE IT IS: Big pull day!!!

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Monday, August 15, 2022

Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB

Sunday, August 14, 2022

WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)

Saturday, August 13, 2022

A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!