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Monday Aug 26th WOD


Strength: Shoulder Press (90% of 1 RM)

1x6 @ 70%

1x6 @ 80%

1x3 @ 90%

1x2 @ 95%

* Be sure to warm up before you get to 70%

DB Bent Over ROw or T-bar Row 3x10

Conditioning: (18min Cap)

3 rounds for time 400m run 21 push ups 12 hang power cleans (155/105)(135/95)


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Monday Feb 26th WOD

Strength: Shoulder Press 1x10 @ 60% 1x8 @ 70% 2x8 @ 75 1x8 @ 7%80 Conditioning: 3 Rounds 20 Box jumps (24/20) 5 Wall WalkS 50 Kettlebell Overhead Swing (70/55)(55/35) 5 Wall WalkS

Saturday Feb 24th WOD

30min Amrap Partenr WOD 22 Push Presses (115/75)(95/65) 22 Pull-Ups 22 Power Snatches 22 Sit-Ups 22 Toes-to-Bars 22 Stiff Leg Deadlifts 22 Slam Balls 22 Back Squats 22 OH Plate Lunges (45/25) 22 Plate

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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