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Wednesday, July 4


Group WOD!

Organize into 3 or 4 person teams. 

2 rounds of: 17 thrusters 65/95 lbs 76 situps Then 4 rounds of: 20 Burpees 18 goblet Squats Then 2 rounds of: 17 tuck jumps 76 sumo deadlift high pull with kettlebell 


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Friday December 4

At gym wod 7-9 am Try and stagger your arrival times, bring your mask and both sides of your brain! 4 rounds of: 6 reps, alternating arms -kb swing -swing to clean & squat -deadlift -tactical rotation

Thursday December 3

At home wod Mobility- PNF hamstrings Couch Warm up- 6-8-10 Squats Pushups Wod- 10 minute AMRAP 2 burpees 5 hollow rocks 4 burpees 5 hollow rocks 6 burpees 5 hollow rocks 8 burpees Etc etc

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