Monday 06/29/2026

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Strength 
Overhead Squat 1x3
ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground
(Score is Weight)

WOD
"We Stand for Freedom"
FOR TIME
25 Burpee Box Jump Over (24"/20"
50 Overhead Squats 95#/65#
25 Burpee Box Jump Over 24"/20"
50 Front Squats 95#/65#
25 Burpee Box Jump Over 24"/20"
50 Back Squats 95#/65#

Tuesday 06/02/2026

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WOD
"The Dirty 30s"
For Time:
30 Back Squats 135#/95#
45 Chest to Bar
30 Back Squats 135#/95#
15 Bar Muscle Ups 
30 Back Squats 135#/95#

* Barbell is from the floor, not rack

Monday 1/12/2026

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Strength 
Deadlift 4x5
Every 2:30 × 4 sets
5 Deadlifts @ 65%

WOD
"Little House on the Prairie"
For Time:
30 Toes to Bar
30 Back Squats 95#/65#
30 Burpees
-Rest 1:00-
20 Toes to Bar
20 Front Squats 115#/80#
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats 135#/95#
10 Bar Facing Burpees