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3/20/24 AMRAP 20 Buy In – 1000m run Amrap in time remaining 2 rope climbs 10 V – ups 15 wall balls 20 / 14

3 /19/24 A. 8 – 8 across 4 – 4 – 4 across 2 – 2 – 2 – 2 building B. partner amrap 15 50 cal machine 50 russian KBS 70 / 53

3/18/2024 10 rounds , rest 1 : 1 with a partner 250m/200 row 10 bench press 135 / 85

3/15/24 Sound Bath tonight 7 pm : )

3 / 14 / 24 AMRAP 30 Run 250m 1 round of CTB Cindy 5 ctb pull ups 10 push ups 15 airsquats

3/13/24 AMRAP 20 Run 100m 10 thrusters 95 / 65 10 American Kettle bell Swings 53 /35 *every round add 100m , 5 thrusters and 5 KBS

3/12/24 A. 6 x 3 power clean , building as needed , can be singles B. Partner WOD amrap 12 1 – 2 – 3 – 4 – 5 – etc wall walk 25ft down and 25 ft back ( 50 ft walking lunge ) partners rotate full rounds rounds.

3/11/24 A. EMOM 8 practice gymnastics pulling 3 rounds for time 400m run 8 burpee box jump over 24/20 16 toes to bar 8 burpee box jump over 16 ctb pull ups

march 8th

march 7th 2024 amrap 30 400m run 30 cals 20 squats 10 push ups