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Friday Aug 24th WOD


Abs for August:

3 sets:  Deadbugs x 16 reps (8/side)

3 sets: KB Waiter Carry Right arm down to window KB Waiter Carry Left arm down to back wall 

Rest 30 sec btwn rounds (go as heavy as possible, walk slowly)

Conditioning:  Partner WOD (a TRUE partner WOD haha)

400 M Med Ball carry (can switch during run or Partner A carry down, partner b carry back)

40 Push Press (115/75) (95/65)

40 Front Squats

40 Med Ball Sit ups (20/14)

300m Med Ball carry

30 Push Press

30 Front Squats

30 Med Ball Sit ups

200m Med Ball carry

20 Push Press

20 Front Squats

20 Med Ball Sit ups

100 Med ball carry

10 Push Press

10 Front Squats

10 Med Ball Sit ups

split barbell movements evenly 


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Thursday June 24th WOD

Strength: 1 RM Bench Press Conditioning: (16min total) 4 rounds of 3 Minute AMRAP's 9 Front Squats (115/75)(95/65) 6 Push Press Rest 1 Min after each 3 min amrap

Wednesday June 23rd WOD

Conditioning: "Pool Party Ready" 30min AMRAP: 200m Run together 50 Sit ups 22 Push Press (135/95)(125/85)(115/75) 22 Pull ups 200m Run together 50 Sit ups 20 Hang Power Cleans (135/95)(125/85)(115/75)