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Friday, September 3, 2021

10 Rounds 4 Overhead Squats 6 Toes to Bar 10/8 Calorie Row Rx+: 135/95, Toes to Bar Rx: 115/85, ½ Toes to Bar Intermediate: 85/65, Leg Raises Beginner: 65/45, Knee Raises

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Thursday, September 2, 2021

Strength: Bench Press: 3 Rounds:  6 reps at 60% -Rest 1:00- 4 Reps at 70% -Rest 1:00- 2 Reps at 80% -Rest 2:00- Note: Percentages will be lower to allow for volume work. Make every rep just like the last. WOD:Each Movement EMOM for 5

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Wednesday, September 1, 2021

Gymnastics: 10-12 Minute Pull-up/Chest to Bar/Muscle Up Practice WOD: For Time: 600 Meter Run 30 Push Press 30 Pull-ups 600 Meter Run 20 Push Press 20 Chest to Bar 600 Meter Run 10 Push Press 10 Ring Muscle Ups//Jumping Pull-ups/Pull-ups/Banded Pull-ups Rx+: 135/95-155/105-185/125, As Written

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Monday, August 30, 2021

Strength: In a 15 minute window: Build to a heavy complex: Squat Clean + Front Squat + Thruster Note: Over the next two weeks, overhead movements will be incorporated into the strength. Have a lot of speed out of the bottom of the squat and

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Friday, August 27, 2021

WOD: For Time:  2-4-6-8-10 Wall Walks Hang Power Snatch *250 Meter Row After Each Set Rx+: 155/105#, Full Wall Walks Rx: 115/85#, 2-3-4-5-6 Wall Walks Intermediate: 85/65#, 2 Wall Walks Per Set Beginner: 55/45#, Pike Walks Note: A very shoulder heavy workout, make sure to

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