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TUE15NOV2022

WOD Warm-up2 Sets200m Run “Dumbbell Clean Warm-up”6 Squeeze Dumbbell Romanian Deadlift (6e/side Single-Arm Dumbbell Hang Power Clean6e/side Pause...

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MON14NOV2022

WOD Warm-upPVC Pipe + Dynamic Warm-up 2 Sets5 Hang Clean High Pull5 Hang Muscle Clean​​​​​​​5 Hang Power Cleans5 Front Squats5 Tall Cleans...

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SAT12NOV2022

WOD ConditioningIn Teams of 2 for Time, one partner working at a time:2k/1600m Partner Row200m Overhead Plate Carry (45/25)*30 DBall Over Shoulder...

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FRI11NOV2022

WOD Warm-upPVC Pipe Warm-up into dynamic stretches StrengthEMOM x 8mins3 Front Squats (no tempo) *Start at the same weight, or slightly higher, as...

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THU10NOV2022

WOD Warm-up(6-8 Minute) Foam Roll/LXB Smash - Prioritize hip, calves, and psoas Dynamic Stretches into... 10 Cat Cows12 Alternating Scorpion...

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WED09NOV2022

WOD Warm-up2-3 Rounds200/150m Row Sprint5/5/5 Single Arm KB Swing + Windmill + Single Arm Thruster (e/side)20sec Hanging L-Tuck HoldRest 60-90sec,...

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TUE08NOV2022

WOD Warm-up2 Sets15e/side Single Leg Calf Raise12-15 Rig Assisted Sissy Squat*12e/side Side Plank Powell Raises10 Alternating Push-up Pike Toe...

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MON07NOV2022

WOD Warm-up2 Sets5 BB Kang Squats (goodmorning + squats)5 Strict Press5 Thrusters5 Hang Clean Pull5 High Hang Power Clean (from hip) StrengthClean...

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