Puddle Jump
May 12th , 2023 3 rounds 800m run 30 burpee box jump overs 24 / 20 8 min cap per round , 3 min rest
Deadlift small bites
May 11th , 2023 4 sets 3 – 2 – 1 deadlift 60 – 70 – 80 % B. Cash out partner rowing 150m x 10 sets each 15 min cap
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Front Squats small bites
May 9th , 2023 4 sets 3 – 2 – 1 front squats 60 – 70 – 80% B. Cash out 8 sets 20 seconds ring support 20 seconds rest 20 seconds hollow hold 20 seconds rest
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Flavors of Squat
Thursday May 4th , 2023 5 sets 3 back squat building 10 overhead squats across Cash out 12 min reverse abs
The Devils Heater
Tuesday May 2nd , 2023 10 x 1 min amrap , rest 1 min 5 devil press 50 / 35 max cals machine
Spicy Fanta
Monday May 1st , 2023 For Time Run 800m 15 – 13 – 11 – 9 Thrusters 95 / 65 Burpees over the bar
