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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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Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

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