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July 3rd WOD and Holiday Schedule


July 3rd 5am, 6am and 9:30 ONLY

July 4th: CLOSED

Conditioning:

"7/4/1776" 7 Rounds 4 Power Cleans (185/135) 17 Push ups then immediately after the 7 rounds do:

76 Wall Bals 241 Dubs


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Strenth: Bench Press 3x 8 @ 75% Triple set: Bicep Curls 3 x 12 each arm Tricep Ext 3x 12 DB or BB Rows 3 x 10 Conditioning: 12 min AMRAP 10 Hang Power Snatches 115/75)(95/65) 10 Slam Balls 200 Meter R

Tuesday Sept 29th

Strength: Squat EMOM cycle is back! We will be doing this EMOM weekly for a few weeks 12min EMOM EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat (% will go

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