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Wednesday, June 23,

Skill

40 Jack Knives

4x6 1-Arm Rows (heavy)


WOD

2X8 min EMOM

W/ 2 min rest between


EMOM #1

5 Thrusters (55/75)

5 Burpees


2 min rest


EMOM #2

5 DB Snatches (35/50)

5 Toes to Bar


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Monday, July 15, 2024

Warm up 3 Rounds of :30 Toes to Toes :30 T-claps :30 Med Ball Thrusters (14/20) :30 Ball ( WOD W by by by put ya ya ye Thrusters (65/95)

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

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