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Wednesday Nov. 6, 2019

Skill

Hang Power Snatch

1x8, 4x6(75%)

WOD

3 Min AMRAP 4 Overhead Squats

10 push ups

2 Min rest

4 Min AMRAP

6 Push Presses

8 Deficit Push ups

2 Min rest

5 Min AMRAP

8 Bent Over Rows

6 Hand stand Pushups

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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

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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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