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Monday Dec 19th WOD

Strength: Shoulder Press 4x8 @75%

DB rear delt rows 4x 8


Conditioning: 15 Min AMRAP

24 Double Unders / DB Hop Overs

8 Devil Press (50/35)(40/25)

24 Double Unders / DB Hop Overs

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

24 Double Unders / DB Hop Overs

16 Weighted Sit Ups (45/25)

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Saturday June 22nd WOD

Partner WOD: 30min 500m Row split 50 KBS(55/35) 40 handstand pushups 30 Pull ups 20 Push Press (115/75)95/65) 500m ROW (split) 50 KBS (55/35) 40 DB Snatches (50/35) 30 Weighted Sit ups (45/25) 20 Fron

Friday June 21st WOD

HAPPY 40th BIRTHDAY TO JEEEEEEN SPONBURGH! HOPE YOU HAVE A GREAT DAY AND ENJOY DOING YOUR FAVIORTE WORKOUT OF ALL TIME!!! HOLLYMAN: 30 ROUNDS 5 WALL BALLS (20/14) 3 HSPU OR KNEEL AND PRESS 1 HEAVY POW

Thursday June 20th WOD

Conditioning: 10 rounds (15min Cap) 6 Push Up + Pull Across (50/35)(45/25) 12 Medicine Ball Cleans (20/14)

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