Thursday 12/28/2023

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Strength
Power Snatch 10x3
Every Minute (10:00)
3 Power Snatch (60-70%)
- Touch and Go reps

WOD
“I’m in love, I’m in love and I don’t care who knows it”
For Time:
50-40-30-20-10
Wall Balls 20#/14#
Abmat Sit-ups

Monday 06/19/2023

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Strength 1
Front Pause Squat:
5 sets of 2 Pause Front Squats @70% of 1RM

* Rest as needed between sets *

Strength 2
Weighted Strict Chin Up (Supinated)
5 sets of 3 Strict Weighted Chin-ups @65% of 1RM

* Rest as needed between sets *

WOD
"Papa John’s"
3 rounds For Time:
400m Run
20 Toes to Bar
20 Sit Ups