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WOD

1
Dec

Friday

WOD   5 Rounds of  1 min Max Cal Row 1 min Max DB Snatch (50/35) or scale 1min Max Wall Ball 1 min REST
29
Nov

Wednesday

STRENGTH   In 20 min complete 1. Push-press 3-3-3 2. Push-Jerk 2-2-2 3. Split Jerk 1-1-1 WOD   In 3 Minutes 21 Burpee Lateral Jumps...
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28
Nov

Tuesday

STRENGTH   Tempo Front Squats x 4 reps @ 41×1 then… 3 Sets of Front Squats x 4 reps NO TEMPO @ 85% of today’s...
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27
Nov

Monday

OLY 3-Position Snatch (power or full) 1 High Hang + 1 Mid-Thigh + 1 Floor WOD 12 min AMRAP 10 Power Snatches 20 Box Jump...
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22
Nov

Wednesday

STRENGTH   Deadlifts  1-1-1 (rest 5 sec between each single) Take 12 min to build to today’s heavyish triple but not MAX effort ***Must let...
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21
Nov

Tuesday

HOLIDAY FRENZY SCHEDULE: WED 11/25 – 5a, 9a, 5p, 6p, ONLY THUR 11/26-  HAPPY THANKSGIVING!!!!! (no class) FRI 11/27 – CLOSED SAT 11/28 – 8...
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20
Nov

Monday

HOLIDAY FRENZY SCHEDULE: WED 11/25 – 5a, 9a, 5p, 6p, ONLY THUR 11/26-  HAPPY THANKSGIVING!!!!! (no class) FRI 11/27 – CLOSED SAT 11/28 – 8...
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