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8/23/21

Strength: Every :90 x 82 Hang Power Clean (Start light-moderate and build to heavy) WOD: 27-21-15-9Power Clean (95/65)Calorie Row 14 MIN CAP

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8/22/21

WOD: For Time1200m run150 Double Unders75 Air Squats800m run100 Double Unders50 Air Squats400m run50 Double Unders25 Air Squats200m run 31 MIN CAP

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8/21/21

Strength:4×5Deadlift WOD: Partner 17.4Complete as many rounds and reps as possible in 13 minutes of:• 55 deadlifts (225/155)• 55 wall-ball shots (20/14)• 55-calorie row• 55 handstand push-ups

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8/20/21

Strength: Push Press (Building)2×82×62×4 WOD: For Time25-20-15-10Cal Bike12-10-8-6Hang Power Clean and Jerk (115/75) 13 MIN CAP

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8/19/21

Strength: EMOM X 10Minute 1-2: :20 Hollow Hold + :20 Superman HoldMinute 3-4: 8 Tight, Small Kip SwingsMinute 5-6: 8 Big Kip Swings w/ Big Pushdown on the barMinute 7-8: 8 Kipping Knee RaisesMinutes 9-10: 8 Kipping T2B or Toes to Something WOD: 4:00 Row

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8/18/21

Strength: EMOM X 8Min 1: :40 Hollow HangMin 2: :40 Alt. Birddogs WOD: 4:00 Row @ 22 SPM1:00 min rest4:00 Row @ 24 SPM1:00 min rest4:00 Row @ 26 SPM1:30 min rest4:00 Row @ 28+ SPM(Score is Distance for each interval)

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8/17/21

Strength: 4×2Front Squats @90-95% of 1RM WOD: AMRAP X 1111 Thrusters (95/65)11 Box Jumps (24/20)11 Sit-Ups

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8/16/21

Strength: 18 Mins To Find 1RM Floor Press (Compare to 7/12) WOD: 3 RFT8 Burpee Pull-Up60 Double Unders 10 MIN CAP

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8/15/21

WOD: AMRAP X 2020 MB Cleans (20/14)15 Box Jump Overs (24/20)-Rest :30 between rounds-

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8/14/21

Strength: EMOM X 10Minute 1: 5 DL (Building above workout weight)Minute 2: 20 Jumping Jacks (Fingers touch at top and bottom) WOD: AMRAP X 25 W/ Partner50 Cal Row50 DL (225/155)50 Russian KB Swings (70/53)

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