Friday 11/1/2024

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Accessory 
Bar Muscle Ups: Week 3
Warm-up skill work: Landing tall with tension - https://bit.ly/3zWmvkF
- Then -
6 rounds, every 90 seconds complete:
* Freedom: 4-7 Bar Muscle Ups
* Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
* Liberty: 8-12 Ring Rows

WOD
"Thriller"
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row
*20:00 Time Cap

Friday 11/8/2024

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Strength 
Deadlift 3x3
3 sets x 3 Deadlift (85-90%)
-Complete a set every 2:45-

WOD
"Happy Gilmore"
9:00 AMRAP
Round 1: 3 Power Cleans 155#/105# + 1 Wall Walk
Round 2: 3 Power Cleans 155#/105# + 2 Wall Walks
Round 3: 3 Power Cleans 155#/105# + 3 Wall Walks
Round 4: 6 Power Cleans 155#/105# + 4 Wall Walks
Round 5: 6 Power Cleans 155#/105# + 5 Wall Walks
Round 6: 6 Power Cleans 155#/105# + 6 Wall Walks
Round 7: 9 Power Cleans 155#/105# + 7 Wall Walks
** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.