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Wednesday, Nov. 17, 2024

Warm up

JJs, T’s, Pogos, Lungess

3x - 357’s

3 Inch Worms

3 Wall Walks

Hip Circuit

3x:20/:20 Hole Holds


Skill

1-rep Max Dead Lifts


WOD

4 Rounds

6 Romanian Deadlifts 70% * 4 Burpees

6 Deadlifts 70% * 4 Burpees

8 KB Goblet Squats (35/50) * 4 Burpees

16 KB Swings (35/53)

* 4 Burpees




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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

Tuesday, June 18, 2024

Skill: 3 mins Ab callouts 3 mins Muscle up practice w/ transitions and rows WOD 20 mins :30/30’s Power Snatches (65/95) Back Squats (65/95) Box step ups w/ Dumbell (35/50) Hand Stand Push ups (1 stric

Monday June 17, 2024

Skill 40 GHD’s/TTB OR 60 Jack knives 5-rep Max OH Squat WOD “The Chief” Max rounds in 3 minutes of: 3 power cleans(95/135) 6 push-ups 9 air squats *Rest 1 min. Repeat for a total of 5 cycles.

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