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Wednesday, June 9, 2021

Happy BIRTHDAY to Mary 6/8/92 age 29


Skill

Strict Presses 4x6 @ 75%1RM


B-DAY WOD

6 (month)Rounds of

8 (day)Power Cleans (65/95)

8 Pull ups

11 (9+2) 1-Arm Rows (35/50)

29 (age) Jack Knives


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Saturday, July 20, 2024

Warm up:: 3 mins cardio - bike row, shg re ee we a 3 mins AMRAP PUSH UPS SIT UPSM SQUATS MM 2 laps jog 1/2-1 PVC THRUSTERS PROGRESSION WOD ”CHIPPER” 70 Dumbell Snatches (35/50) 60 PULL UPS 50 Thruster

Friday Fun Day 7/19/24

WARM UP!!! - Partners :30 Med Ball soccer throws :30 Basketball passes :30 Rugby passes (R) :30 Rugby passes (L) :30 Toes to Toes 2 mins Wall Walks Ab Circle PVC WOD 4 min AMRAP 6 HSPU’s 6 Wall Balls

Thursday, July 18, 2024

Warm Up for Testing Thursday Tabata Row/Bike/Ski/Rope-singles or Dubs Tabata Jack Knives 1 min Hole Sit 1 min OH Db carry PVC PVC SNATCH progression 5x5’s at 60-70% WOD 30 Power Snatches (55/75) Then,

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