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Thursday Jan 14th WOD


1a) Deadlift 5x10 65% 1b) Goblet Lunge 5x10

2a) DB Hip Extension 3x15 2b) One arm KB Front Squat 3x12

CONDITIOING : 5 Rds for time -5 Hang Squat Cleans(135/95) -10 Burpee over Bar

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STRENGTH: PUSH PRESS: FIND A 3 REP MAX CONDITIONING: 5 Rounds 15 Push Press(125/85) (115/75) 10 Box Jump Overs (24/20) 5 Pull ups

Saturday April 13th WOD

Partner WOD: For time: Buy-in: 1200m row (split) Then, 20 rounds of: 10 KBS (70/55) 8 Back Squats 135/95 lbs, 6 Alt DB Snatches (50/35) 4 Toes to bars Then, buy-out: 1200m row (split) Partners will al

Friday April 12th WOD

Strength: 10min Emom 1 Power Snatch 1 Hang Power Snatch 2 OHS Conditioning: 5 rounds 50 Dubs 5 Pull ups 5 T2B 30 Air Squats


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