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WOD

WEDNESDAY

OPEN Overhead Squat Build to a Heavy 5 “Dead Arm” AMRAP 12: 5 Strict Handstand Push-ups 10 Overhead Squats 15 Deadlifts Rx – 95/65 PERFORMANCE...
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TUESDAY

OPEN – PERFORMANCE – FITNESS “Dopamine” 5 Rounds, On the 5:00: 15/12 Calorie Assault Bike 18/15 Calorie Row 21 Shuttle Sprints (10 Meters)

MONDAY

OPEN “Belly Flop” 21-15-9 Burpee Box Jumps (24/20) Power Cleans Chest to Bar Pull-ups Front Squats Lateral Barbell Burpees Push Jerks Rx – (115/80) PERFORMANCE...
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SUNDAY

OPEN GYM 1PM-2PM OPEN & PERFORMANCE “Backstop” 10 Dumbbell Front Rack Reverse Lunges (50/35) 20/14 Calorie Bike OPEN & PERFORMANCE “Backstop” 10 Dumbbell Front Rack...
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FRIDAY

OPEN & PERFORMANCE “Joker” 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) FITNESS “Joker” 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts (155/105)

THURSDAY

OPEN & PERFORMANCE “Round Trip” 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the...
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TUESDAY

OPEN “Crash Course” AMRAP 15: 50 AbMat Sit-ups 40/30 Cal Bike 30 Chest to Bar Pull-ups 20 Wreckbag to Shoulder (70/50) PERFORMANCE “Crash Course” AMRAP...
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MONDAY

OPEN & PERFORMANCE Back Squats 3 Sets of 5 “Freddy Krueger” 21-15-9 Kettlebell Swings (70/53) Burpees FITNESS Back Squats 3 Sets of 5 “Freddy Krueger”...
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