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Tuesday Oct 19th WOD

Strength: Back Squat

1x5 @ 70 %

1x5 @ 80 %

1x3 @ 85 %

1x2 @ 90 %

1x1 @ 100 %

1x5 @ 70 %


Conditioning: 15min AMRAP

200m Run

12 Deadlifts (225/155)(205/145)(185/135)

20 Alt DB Lunges (50/35)(45/25)

10 Slam Balls

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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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