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Bench press: 4 x 3 @ 85-90% or 3RM 2 arm DB rows: 4 x 10-12 Extra posted on board WOD: 10-1/1-10 True push-ups pull-ups...

Back squats: 4-5 x 4 @ 82.5-87.5% Extra: Posted on board WOD: 6 Rounds 1 arm lunges x 20 yards( 10 R/10L) 15 KB swings 30 DU's...

CG Bench: 4 x 4 @ 80-85% Low incline DB press: 3-4 x 6-8 Extra posted on board WOD: Helen's Grace 3 Rounds 400m Run 21 KB swings 12 pull-ups 10 G2O between each round Complete for time...

Snatch work: 6 x 3 (+5) from last Saturdays complex Squats: 3-4 x 5 @ 75-80%, 2 x 5 pause squats (-10-15%) WOD: "Bear Complex" 3 reps x 3 rounds 1 round= Clean, Front...

Bench Press: 4-5 x 5 @ 75-80% 2 arm DB rows: 4 x 10-12 extra accessory work posted on white board WOD: 21-15-9 True push-ups push press Ring pull-ups (feet elevated)...

Power cleans: 6 x 2 @ 75% every 90 seconds Deadlift: 15 x 1 @ 65% every 30 seconds Optional/Extra posted on white board. WOD: EMOM x 30 minutes 15 ball slams 5...

No classes. Have a great day with your families!...

Squats: 4 x 3 @ 85-90% or 3RM SLDL: 2 x 5 (%'s will vary) WOD: 12 min AMRAP Front squats x 3 Shin hops x 5 Plyo skiers x 20 (10 each side)...

Snatch: 2+1 2 snatches from the hang position + 1 overhead squat: 20 minutes to work up to heaviest complex possible WOD: ODD Thomas/Even Steven 10 Rounds ODD Rounds: 10 Thrusters 25 DU's EVEN Rounds: 10 Box Jumps 25...

Squats: 5 x 4 @ 82.5-87.5% Today's WOD was inspired from our very good friend Chris Carnduff who was relocated as part of his service with the military. He asked for...