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Friday, March 13th 2020

Gymnastics EMOM x 12mins RX

Min 1- 3-5 strict Pull-ups  (Rx+ 4-8 Bar muscle ups) Min 2- 6 Pike pulls on the rower (Scale: 8 Explosive band pull aparts)


Scale Min 1- 3-5 Ring rows 4-8 Band assisted pull-ups/beat swings Min 2- 6 pike pulls on the rower 8 explosive band pull aparts

Metcon (Time) 2 Rounds for time 200' Single Arm Overhead DB Lunges 50/35 50 TTB 50 Single Arm DB Front Squats 50/35 2 Rope climbs

Time cap: 20min

Midline Tabata Alternate between: - V-ups - Hollow rocks

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Saturday September 12th, 2020

Metcon (Weight) ON A 12:00 RUNNING CLOCK... Build to a 2RM Power Clean Metcon (Time) Cash In: 400m Run Then.. 3 Rounds 15 Deadlifts 185/ 125 12 Bar Facing Burpees 9 Box Jump Overs 24/20 Cash Out: 400m

Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

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