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Wednesday, Sept. 7, 2022

Skill: Be t over Rows 4x6

Pendlay Rows 4x6


2 Rounds of:

25 Ring Push Ups

25 Dying Bugs

25 Bar-Over Burpees

25 Thrusters (65/95)

25 Jack Knives w/ Med Ball

THIS IS IT: incredible core bustHer. Spiking heart rate and VO2 max!!! Chip away!!!

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WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose

ABVENT 1 min Bicycles 2 mins Alt. Knees to Elbows 1 min. Vertical scissors I'll 2 mins. Dying Bugs 1 min Hollow Rock WOD By 2 mins Stations Push Press (75/115) KB Swings Pudh ups Back Squats Then, 1

ABVENT 2 mins Plank tabata BICYCLES 2 mins Jack Knives Skill 1-arm DB Snatch 4x6@70-75% WOD 15 min AMRAP 8 GI Janes 16 Double Unders or Lateral Bar Hops 2 Power Cleans (95/135) **After Each Round add

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