Saturday, April 29th -WOD

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Death by Pullups

Lift

Clean and Jerk

WOD

  • 3 x 3 min Amrap
  • max reps Squat clean to Thruster
  • * weight goes up each round
  • Friday, April 28th -WOD

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    COTM- Lava Walk

    Lift

    Back Squat

    WOD

  • E.M.O.M 12
  • odd: 40 sec wall sit
  • even: 40 sec max cal row
  • Thursday, April 27th -WOD

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    Bar Muscle up Tech

    WOD

  • Amrap 20
  • 5 Bar Muscle up
  • 10 kb swings
  • 15 box jumps
  • Wednesday, April 26th -WOD

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    COTM Lava Walk

    Lift

    Strict Press

    WOD

  • For Time
  • 75 db push press
  • every minute
  • 7 v-ups
  • Tuesday, April 25th -WOD

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    Pullup Program

    WOD

  • E.M.O.M 21
  • 7 power cleans
  • 7 front squats
  • 14 bar hop burpees
  • Monday, April 24th -WOD

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    Mobility Monday

    Lift

    Thrusters

    WOD

  • Amrap 11
  • 50 Cal row
  • 50 Deadlift
  • 150 double unders