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7 – 9 – 21 5 rounds 10 deadlifts 185 / 125 20 push ups 30 air squats

7 – 8 – 21 AMRAP 15 ROW 15 cals or 12 cals bike 5 bar muscle ups or 10 pull ups 50 double unders or 100 singles.

WOD 7 – 7 – 21 4 rounds 250m run 5 thrusters 135 / 95 straight into 4 rounds 100m run 10 thrusters 95 / 65

WOD 7 – 6 – 21 Power clean EMOM 5 min x 3 reps 5 min x 2 reps 5 min x 1 rep B. cash out 10 rounds : 20 seconds work / 10 seconds rest ODD Hanging L hold fro rings or Bar Even weighted situps with medball

Holiday Schedule : Only 830 and noon class for July 5th. Team Jack AMRAP 20 2 person team , 1 person does a whole round then the second person completes a whole round for 20 min. 10 push press 115 / 75 10 KBS 53 / 35 10 Box jumps 24 / 20

July 2 , 2021 EMOM 30 Minute 1 : Row 15 / 12 cals Minute 2 : 45 double unders Minute 3 : Run 100m MInute 4 : 15 toes to bar MInute 5 : bike 12 / 10 cals

WOD July 1 , 2021 . Compare to 4 . 20 . 21 5 rounds 3 squat snatch 95 / 65 4 burpee box jump over straight into 5 rounds 2 squat snatch 115 / 75 4 burpee box jump over straight into 5 rounds 1 squat snatch 135 / 85 4 burpee box jump

June 30 , 2021 4 Rounds 400m run 8 Ring muscle ups b. Cash out. 12 min abs 1 min situp 1 min hollow rock 1 min plank 1 min rest 3 rounds Scales… are jumping and banded from the floor. Itll be fun.

June 29th, 2021 A. 3 sets of 3 reps 3 second pause front squats. B. 5 sets of 2 front squats C. partner cash out AMRAP 15 50 cal row 50 DB ohs 50 / 35

June 28th , 2021 1 Round 400m run 40 KBS 53 / 35 20 HSPU ( scale DB press ) Rest 1 min 2 rounds 250m run 20 KBS 53 / 35 10 HSPU rest 1 min 3 rounds 100m run 10 KBS 5 HSPU