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Wednesday March 25th WOD


DB WOD

16 min EMOM

Min 1: 4 Planking Lateral Burpees Over the DBs + 5 Hang Power Cleans

Min 2: 6 alt DB Snatches + 7 Plank Jacks





Bodyweight WOD:

16 min Amrap

6 Skater Jumps 8 Squat Trust  20  M. Climbers (left/ right = 1)

20 Odd object Bent over rows (can use 2 soup cans, water jugs, anything that has a little bit of weight)


*Squat Thrust

https://www.muscleandfitness.com/workouts/leg-exercises/videos/squat-thrusts


*Skater Jumps

https://www.youtube.com/watch?v=gI4_X1YHLwI








Bodybuilding: Back Attack


-Bent Over DB Row 3x12

-Lying DB Pull over 3x12

-Super Set:

DB Shrugs with DB Shoulder Retractions

3x12





Zoom Online Group CrossFit Schedule March 22nd-29th.

*6:30am Class Information

Monday, Tuesday, Wednesday, Friday

https://zoom.us/j/980344174

Meeting ID: 980 344 174

*9:30am Class Information

Monday - Friday

https://zoom.us/j/494882647

Meeting ID: 494 882 647

*Conditioning 12 NOON Class Information

Monday, Wednesday, Thursday

https://zoom.us/j/345268834

Meeting ID: 345 268 834

*4:30pm Class Information

Monday - Friday

https://zoom.us/j/460190706

Meeting ID: 460 190 706

*6:00pm Class Information

Monday, Tuesday, Wednesday, Thursday

https://zoom.us/j/867747384

Meeting ID: 867-747-384

*Saturday 10:00am Class information

https://zoom.us/j/232226745

Meeting ID: 232 226 745







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