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Wednesday, March 25 2020

HOME Metcon (AMRAP - Rounds) 4 Rounds Not For Time 20 Chair Dips 30 Russian Twists (15 per side) 20 Tempo Push (:03 down/ explode up) 10 Side plank raises per side 200m run (Scale: 1:30 run/ 75 DUs)

Document your movements in the NOTES section


Midline 16 min EMOM Min 1: Hollow Rocks Min 2: Bicycle Crunches Min 3: V-ups Min 4: Rest

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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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