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WOD

SUNDAY

OPEN GYM 1PM-2PM OPEN & PERFORMANCEDeadliftBuild to Heavy Sets of 5 – 3 – 1 “Fall Back”15-12-9-6-3:Deadlifts (185/135)Barbell Facing Burpees FITNESSDeadliftBuild to Heavy Sets of...
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SATURDAY

9AM CLASS ONLY! OPEN & PERFORMANCE“Moneybags”Teams of 3 (For Time | 30 Minute Cap)800 Meter Sand Bag Run (70/50)75 Box Jump Overs (24/20)50 Clean and...
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THURSDAY

OPEN & PERFORMANCE“Pharmacy”5 Rounds:100′ Walking Lunge (No Weight)30 AbMat Sit-ups12 Dumbbell Power Cleans (50’s/35’s) FITNESS“Pharmacy”5 Rounds:100′ Walking Lunge (No Weight)30 AbMat Sit-ups12 Dumbbell Power Cleans...
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WEDNESDAY

OPENThrusterBuild to a Heavy Set of 3 “Chest Hair”25 Thrusters (95/65)400 Meter Run25 Chest to Bar Pull-ups400 Meter Run25 Thrusters (95/65) PERFORMANCEThrusterBuild to a Heavy...
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MONDAY

OPENHang Squat SnatchBuild to a Heavy Single “High Heels”AMRAP 910 Hang Squat Snatches (75/55)30 Double Unders PERFORMANCEHang Power SnatchBuild to a Heavy Single “High Heels”AMRAP...
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SUNDAY

OPEN GYM 1PM-2PM OPEN – PERFORMANCE – FITNESS“Double Down”AMRAP 15:30/21 Calorie Row100 Meter Dumbbell Farmers Carry15 Dumbbell Power Cleans100 Meter Dumbbell Farmers Carry Dumbbells: Rx/Px:...
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FRIDAY

OPEN – PERFORMANCE – FITNESSFor Time: 52 Cards Hearts: Kettlebell Swings (53/35)Spades: BurpeesClubs: AbMat Sit-UpsDiamonds: Goblet Squats (53/35)Aces: 200 Meter Run
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