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Dec 14th WOD

"The Girls, Slumber Party!" 40 double Unders 40 Ab Mat situps Tween Grace - 30 clean and Jerks 95/65 30 Double Unders 30 Ab Mat Sit Ups Tween Isabel- 30 Snatches 75/55 20 Double Unders 20 Ab Mat Sit Ups Tween Fran Stubbed her Toe- 45/35 21-15-9 Thruster/T2B 10 double Unders 10 Ab Mat Sit Ups

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Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean

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Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

Monday July 22nd WOD

Strength; Shoulder Press 5x5. @ 65%-75%. Increase weight each set Conditioning; For Time. As fast as possible there is 5&6am class! 21-15-9 reps of: push press pull ups with 200m run after each round

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