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8/3/21

WOD: For Time3 SETS21 Wall Balls (20/14)15 Up-Downs Over the Bar9 Power Snatch (95/65)-Rest 1 min b/w sets- 14 MIN CAP

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8/2/21

WOD: Fran21-15-9Thrusters (95/65)Pull-Ups 9 Min Cap(Last tested 1/8/21)

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8/1/21

WOD: AMRAP X 25750m row15 Burpees Over Rower25 Sit-Ups

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7/31/21

Strength: EMOM X 12Minute 1: Pull-Up ProgressionMinute 2: Pistol Progressions WOD: AMRAP X 22(I Go, You Go)200M Run5 Pull-Ups10 Air Squats

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7/30/21

Strength: E2MOM X 61 Power Snatch + 2 Hang Power Snatches WOD: “Isabel”For Time:30 Snatches (135/95)8 MIN CAP

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7/29/21

Strength: Floor Press4×3*Immediately Perform 12 Push-Ups After each set WOD: AMRAP X 1125/20 Cal Bike50 Double Unders

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7/28/21

Strength: Tempo Clean Grip DL (2121)4×6 WOD: 3 RFT20 Hang Power Clean (95/65)12 T2B 10 MIN CAP

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7/27/21

WOD: “Fight Gone Bad”3 rounds:1 minute of Wall Balls (20/14 lbs)1 minute of Sumo Deadlift High Pulls (75/55 lbs)1 minute of Box Jumps (20 in)1 minute of Push Presses (75/55 lbs)1 minute of Row (calories)1 minute of Rest*Score is total reps

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7/26/21

WOD: EMOM X 15Minute 1: 6 Back Squats @ 80% of 10RM From Strength (From Rack)Minute 2: 12 American KB Swings (53/35)Minute 3: 15 Up-Downs

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7/25/21

WOD: AMRAP X1410 Deadlift (225/155)15 T2B20 Hand Release Push-Ups

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