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WOD 7 – 23 – 21 A. OHS 5 – 3 – 1 Front squat 5 – 3 – 1 back squat 5 – 3... Read More

WOD 7 – 22 – 21 a. emom 8 HSPU practice pick 1 – 5 reps of HSPU , or HSPU scale and do 1-... Read More

July 21 – 2021 For time Run 400m 40 KBS 53 / 35 run 400m 40 wall balls 20 / 14 run 400m 40 toes... Read More

WOD july 20 , 2021 A. 5 sets: 1 squat clean + 3 split jerk B. cluster funk 21 cluster 95 / 65 15 cluster... Read More

WOD 7 – 19 – 21 A. 3 x3 weighted pull ups or strict pull ups with thinnest band to do 3 reps strict. B.... Read More

July 16 , 2021 For time Run 400m 9 hang squat cleans Run 400m 12 hang squat cleans run 400m 15 hang squat cleans run... Read More

WOD July 15 , 2021 A. 5 sets 1 press + 2 Push press + 3 push jerk B. 11 min amrap 5 ctb pull... Read More

July 14 , 2021 6 x 2 min rounds Buy in 250m run Odd rounds – max bike cals Even rounds – max toes to... Read More

July 13 , 2021 A. Power Snatch party 4 x 4 snatch 4 x 3 snatch 4 x 2 snatch 4 x 1 snatch B.... Read More

WOD July 12 , 2021 EMOM 30 Minute 1 – row 15 / 12 Minute 2 – 45 double unders Minute 3 – Assault Bike... Read More