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WOD

Wednesday 2/22

A. 5×3 mid thigh hang power snatch B. 30.20.10 Ohs (35% of body weight) Ring push-up –wod courtesy of Gym Jones
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Tuesday 2/21

A. 10 min Goat work: double unders B. Conditioning: 3 rounds for time of: 50 double unders (2x) 40 kbs 53/35 30 toes to bar 20 chest to bar pull-ups 100 ft bear crawl -30 min time cap
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Monday 2/20

A. 5×3 clean and jerk B. Amrap 10 15 deadlifts 135/95 15 wall balls 20/14 10/9′
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Thursday 2/16

A. 21.15.9 Hang power snatches 115/75 Toes to bar B. 100 plank to pillars
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Wednesday 2/15

A 15 min to establish a heavy 1rm front squat B. EMOM 15 Alt Min1: 3 Curtis p’s 95/65 Min2: 10 HSPU/z press Min3: 15 goblet squats 53/35
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Tuesday 2/14

Happy Valentine’s Day CFMH! “Championship Helen” 5rft 400m run 21 kbs 53/35 12 pull-ups
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Monday 2/13

A 15 min to establish a 1rm back squat B AMRAP 12 Min 12 Deadlift (95/65) 12 Box Jumps (24/20) 12 Burpees
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Thursday 2/9

A. Emom 10 minutes: Deadlifts x5 Build to heavy. B. 200 push-ups for time…emom 12 mountain climbers
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Wednesday 2/8

A hatch week 11 day 2 B. 6 Rds for Time: 50 ft shuttle x6 (300ft) 5 Front Squats (185/125) 10 Toes-to-Bar –15min time cap
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