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Aug 9th WOD


Wod- "You got a friend in Me" With a Partner complete in 45 Minutes.. 400m Farmers Carry 55/35 100 Wall balls 20/14 15 Wall Walks 800m Run 100 Alt Dumbell Snatches 55/35 30 Burpees over planking partner 400m Front Rack Carry 55/35 100 Partner Wall ball sit Ups 20/14 60 Back Squats 95/65


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For Time: Paether Wod. Split reps evenly 400m Run together 50 Shoulder Presses/HSPU/Kneel & Press 50 Push Presses. ( 115/75)(95/65) 50 Push Jerks 400m Run together 50 Back Squats 50 Front Squats 50 Pu

Friday May 17th WOD

STRENGTH: FIND A HEAVY SQUAT CLEAN CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS (115/75)(95/65) 200 M RUN 10 KETTTLE BELL SWINGS (70/55)(55/35)

Thursday May 16th WOD

Strength: Bench Press 5x5 (Increase weight each working set) Super Set: Bicep Curls: 3x12 Tricep Ext 3x12 Conditioning: 2 sets: Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minu

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