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Wednesday Nov 20, 2019

AMAZING RESULTS: we are a very small box - smallest 10% or less. Our final numbers - with the top 20 athletes scores (10 male and 10 female) - we FINISHED IN THE 88th percentile THE TOP 12% IN THE WORLD!!! We also have 2 Masters moving on to the next level, finishing top 200 In the world!!! Let’s continue this Success - LUV IT and honored to be a part of you!!!


PARTY AND POKER SATURDAY NIGHT!!! You do not have to play poker. Saturday night at 7 the party starts.


skill

Tabata Push ups

Tabata Jack Knives

WOD

”HELEN”

3 Rounds of

400m Run

21 KB Swings

12 Pullups


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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,

Wednesday, July 17, 2024

Warm up 3 Rds Jog 1 lap 20 Push ups 30 jumping jacks 1 min plank PVC PVC Progression Clean n Jerks Whiteboard debriefing Skill Back Squats (50%) 3x6@ :06 sevs each *5 minute rest WOD “GRACE” 30 clean

Tuesday, July 16, 2024

Warm up 4 mins Bike Row Ski, or run 3 laps 3 mins AMRAP 3 push ups 3 Sit ups 3 Squats 2 min AMRAP 2 Inch Worms 2 Burpee Broad Jumps 1 min OH Walk w/ plate (25/35) PVC DEAD Lift Progression Skill Bend

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