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Oct 26th WOD


Skill- Dubs

Wod- "Love Potion number 9"

9 rounds (30 Min Cap)

9 Jumping Split Lunge

9 Hang Clean ( 75-55 rx) ( 95-65 rx+)

9 Burpee over Barbell

9 Front Squat

9 Air Squat 

9 Shoulder to Overhead

9 Hand Release Push Up

9 Thruster

9 Oblique Twist with Wall Ball (20-14)


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Strength: 10 Min EMOM 1 Pausing Overhead Squat *Pause 10 Seconds in Bottom* Conditioning: 60 Deadlifts(135/85)(95/65) 60 Air Squats 60 Push Ups 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead

Thursday Jan 14th WOD

Strength: Bench Press 3x8 @ 70% Bicep Curl 3x10 Tricep Ext 3 x 10 Conditioning: 12 Min EMOM Min 1: 20 Dubs + 5 Clean and Jerks (115/75)(95/65) Min 2: 8 Box Jumps + 8 DB Power Snatch

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