- Apr 6, 2021
- 1 min read

Wednesday April 7, 2021

HAPPY BIRTHDAY MEGAN M

4/7/91 AGE 30!!!

Skill

30 Bicycles

30 Crunch w/ Twists

30 Jack Knives

WOD

2 Rounds of:

30 Bent over Rows (55/75)

30 Power Snatches (55/75)

30 Mountain Climbers

30 Back Squats (55/75)

30 KB Swings

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Friday, April 26, 2024

WOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr

Thursday, April 25, 2024

Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press

Wed. April 24, 2023

Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul