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Friday August 9


Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

Alternate scale: 5x5 using a lighter weight and chasing your mechanics! Focus! A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. 


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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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