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Wednesday, March 4th 2020

Weightlifting

Metcon (Weight) Barbell Cycling 3 sets 5 Power clean 5 Hang power Clean 5 Thrusters 5 Hang Power Clean 5 Power Clean Each set as heavy as possibleTime Allotted: 15 minutes

Metcon

Metcon (2 Rounds for reps) 2 x 6 minutes AMRAP 25 Pull ups 20 DB Front Squat @50/35 15 Burpee box jump over 24/20" Rest 2 minutes between amraps

Total Time: 14 minutes

Accessory

Metcon (No Measure) Split stance Pallof Press 3 x 12/side Rest 30-60 seconds between sets

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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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