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friday
Strength: DL 7x3 work up to solid threes Wod: 20 Min Emom 1- 20 KBS you choose weight that you can do 20 UB 2- 30 sec plank...
18 November, 2021
thursday
Strength: work to heavy single clean and jerk Wod: 5 RFT 6 RMU 20 DB step ups 1 DB 50/35 24/20 ...
17 November, 2021
wednesday
Wod: For time 50 cal row 40 burpees 30 DL 155/105 20 S2O 155/105 10 cluster 155/105 *if extra time after wod work on weakness...
16 November, 2021
tuesday
Strength: work up to heavy single snatch Wod: 10 Min AMRAP 10 HSPU 40 DU 10 T2B...
15 November, 2021
monday
Strength: Front Squat: 7x3 work up to solid threes Wod: for time 50 wallballs 100 feet lunges 25 wallballs 50 feet lunges...
14 November, 2021
Tuesday
Strength: 10 min emom 3 power cleans Wod: for time 50 HSPU 50 Front squats 135/95 200 DU ...
08 November, 2021