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Thursday Sept 12th WOD


Strength: Bench Press

Find a 5RM

Tricep Ext: 3x10

Barbell Bicep Curl 3x10

Conditioning: 12 min AMRAP

8 Slam Balls

10 DB Hang Clean and Jerk (50/35) (35/25)

30 Dubs


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Tuesday March 5th WOD

Strength: Back Squat 1x10 @ 60% 1x8 @ 65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% Conditioning: 17 Min AMRAP 6 Pull Ups 9 Hang Squat Cleans (135/85)(115/75) 12 Box Jump Overs

Monday March 4th WOD

Crossfit Open WOD 24.1 Strength: Shoulder Press 1x10 @ 60% 1x8 @ 65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% Conditioning: For time: 21 dumbbell snatches, arm 1 (50/35)(35/20) 21 lateral burpees over dumbbell 2

Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

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