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12

Apr

WOD 4/13/23

10 Min EMOM 6 Burpees Over Bar + 1 Snatch (heavy) FOR TIME 50 Power Snatches, 75/53 40 Wall Ball Shots, 20/14 30 OH Barbell lunges, 75/53 20 Burpees Over Bar 10 BMU

11

Apr

WOD 4/12/23

Strict Press 3×6 (pause in bottom) Then, 2 sets ME Reps with DBs (looking for 8-12 rep range) Then……. 800m Row or Run or Ski 5 Rope Climbs 15′ 25 Bench Press 185/123 5 Rope Climbs 300m Farmer Carry 70s/53s

10

Apr

WOD 4/11/23

EMOM 10 Min 20 DU + 1 Clean 5 Rounds 200m Run 50 Double Unders 300m Run 10 Power Clean, 135/83

09

Apr

WOD 4/10/23

Every 90 seconds Back Squat 5×3 @88-90% Then, 1×30 second hold at 120-130% Then…… 3 Rounds 20 DB Snatch (Heavy) 20 Toes to Bar

08

Apr

Easter Endurance WOD 4/9/23-10am Class

AMRAP 30 Minutes-Murph Prep 5 Strict Pullups 10 Decline Pushups (feet Elevated) 15 Air Squats *Run 400m or Bike 20 Cal Every 5 Rounds

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