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Friday Sept 22nd WOD

5 and 6 am Are OPEN GYM TODAY!


Warm up: 2-3 rds

20 jumping jacks

12 Squats

10 push-ups to down dog

10 Shoulder Taps

10 PVC dislocates

10 PVC OHS

10 Ring Row


Strength: 10 min AMRAP

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Hang Squat Snatch

2 OHS


Conditioning: 4 rounds

50 Dubs/100 Singles

20 Alt DB Snatches (50/35)

10 OHS (115/75)(95/65)

5 Pull ups

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