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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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Friday Sept 25th WOD

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

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