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Friday, December 2, 2022

Strength:5:00 EMOM3 Strict Press-Rest 1:00-5:00 EMOM3 Push Press-Rest 1:00-5:00 EMOM3 Push Jerk WODSolo:10 Rounds:10 Thrusters10 Front Rack Reverse Lunges10 Push-ups-Rest 1:30- Teams of 2:20 Alternating Full Rounds:10 Thrusters10 Front Rack Reverse Lunges (5/leg)10 Push-ups Rx+: 95/65Rx: 75/55Intermediate: 65/45Beginner: Barbell

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Thursday, December 1, 2022

Strength:  Incline Bench Press:  5 Sets of 5 *Superset with 12 DB Hammer Curls and 8 Diamond Push-ups  WOD:  For Time:  10-8-6-4-2 Deadlift Pull-up *Deadlift weight should be 60% of your 1RM Rx+: Chest to Bar Pull-ups Rx: Pull-ups Intermediate: Banded Pull-ups Scaled: Ring Rows

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Wednesday, November 30, 2022

Strength:  12 Minute EMOM 3 Back Squats Note: Try to add 10-20# from last week. WOD:  5 x 3:00 AMRAP 10 Burpee Box Jump Overs 20 Double DB Push Press Max Calorie Row in Remaining Time -Rest 1:30 After Each Set- Rx+: 30/24”, 40/30# DBs

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Tuesday, November 29, 2022

WOD:  For Time:  10 Clean and Jerk 60/40 Calorie Row 80 Wall Balls 100 Double Unders 20 Power Cleans 40/30 Calorie Row 60 Wall Balls 80 Double Unders 30 Deadlift 20 Calorie Row 40 Wall Balls 60 Double Unders Rx+: 135/95, 20/14# WB, Double Unders

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Monday, November 28, 2022

Strength:  Every 1:30 x 8 Sets:  1 Power Snatch 1 Snatch Balance 1 Overhead Squat WOD:  5 Rounds for Time:  100’ Shuttle Run 15 KB Swings 50’ Single KB Farmers Carry 10 Goblet Squats -Rest 1:00 Between Rounds- Rx+: 70/53# KB Rx: 53/35# KB Intermediate:

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Wednesday, November 23, 2022

Back Squats:  10 Minute EMOM 5 Reps Note: Try to do the same weight as you did last week. This is 2 more reps than what we did in total over the same amount of time, just broken up into more sets. WOD:  Teams of

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