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Friday Jan 5th WOD


There is NO 6am class today Friday Jan 5th. All other classes are on a regular schedule.

Strength: 20min to Find a 1rm Deadlift

Conditioning:

12 Min AMRAP 12 Sumo Deadlift High Pull (95/65)(75/55) 12 Push Press 12 Toes to Bar


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Friday Jan 15th WOD

Strength: 10 Min EMOM 1 Pausing Overhead Squat *Pause 10 Seconds in Bottom* Conditioning: 60 Deadlifts(135/85)(95/65) 60 Air Squats 60 Push Ups 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead

Thursday Jan 14th WOD

Strength: Bench Press 3x8 @ 70% Bicep Curl 3x10 Tricep Ext 3 x 10 Conditioning: 12 Min EMOM Min 1: 20 Dubs + 5 Clean and Jerks (115/75)(95/65) Min 2: 8 Box Jumps + 8 DB Power Snatch

Wednesday Jan 13th WOD

Partner WOD: 2 Rounds 12 T2B 12 Thrusters (115/75)(95/65) 12 Pull ups 12 Power Snatch 12 T2b 12 Slam Balls 12 Pull ups 12 Hang Cleans 12 T2B 12 OHS *Partners can split reps, BUT each person MUST compl

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