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Friday

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Thursday

Skill Hang clean 75% 2 EMOM 10 WOD Complete as many rounds as possible in 10 minutes of: 3 Handstand push ups 15 air squats

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Wednesday

Strength Press 10@65% 8@70% 6@80% 4@85% 2@90% WOD Three rounds for time of Run 400 meters 135/95 pound Jerk, 15 reps Scale (115/75)(95/65)  

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Tuesday

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Monday

Check out these strong ladies! Over the past two weekends these strong athletes put themselves to the test. Jaime and Mayra competed as individuals and Heather and Allie worked as a team. Congratulations ladies and great big shout out to their cheering crew!  Strength Back

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Chaos Saturday!

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Friday

I.F.H.   Mobilize Take 20 Minute to find 1 Rep Max Clean and Jerk USAW Standards apply  WOD For time: 75/55 (64/45)(45/35) pound Thruster, 30 reps 15 foot Rope climb, 3 ascents 75 pound Thruster, 20 reps 15 foot Rope climb, 2 ascents 75 pound

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Thursday

  Warm up mobilize Strength Dead Lift 1@70% 1@77% 1@85% 1@93% 1@100-101% WOD For Time:10-1 Deadlift (185/135)(155/115)(135/95) Ring Dips Rest 2 min 1-10 Pull Ups Box Jump (24/20)

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Wednesday

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Tuesday

Burgener Warm Up O-WOD Take 20 min. to find todays 1rm snatch. USAW Standards Apply Partner WOD With a partner complete as many rounds as possible in 15 minutes: 7 burpees 7 kettlebell swings (70/53) 7 toes to bar Partners cycle thru the exercises, one

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