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July 24th WOD. HAPPY BIRTHDAY AMBER!


Happy 28th Birthday to Amber! Enjoy your Birthday WOD!!  🎉 

Skill: Coaches choice

Conditioning: 

24min Amrap 7 HSPU 24 Hang Cleans (115/75)(95/65) 28 Dubs 200m Run 7 BMU/Chest 2 Bar PU/ Pull ups 24 OHS 28 Dubs 200m Run

(When choosing a weight for OHS, you should be able to perform 10 Unbroken reps. Warm up accordingly to find your weight.)


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Strength: 9min EMOM: 1 Power Clean 2 Hang Power Cleans 1 Push Press Conditioning: 16 Min AMRAP Cash in: 200m Farmers Carry (50/35)(40/25) 9 t2b 26 Dubs 9 Push Press (135/85)(115/75) 26 Shoulder Taps C

Thursday Sept 24th WOD

Strenth: Bench Press 3x10 @ 65-70% Barbell Bicep curls 3x10 Tricep Ext 3x10 Conditioning: 9 Rounds For Time: 2 Strict HSPU 6 Deadlifts (225/155)(185/135) 200 M Run

Wednesday Sept 23rd WOD

Partner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(95/65) Planking Burpees Alt DB Lunges Front Squats (135/85)(115

SMALL GROUP TRAINING • PERSONAL TRAINING • ATHLETIC PERFORMANCE TRAINING •

NUTRITION CONSULTAION • CLASS MEMBERSHIPS 

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