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MONDAY

STRENGTH Overhead Squat 3/3/3/3/3 METCON “Box Jellyfish” 14 Minute AMRAP 3 Overhead Squats (95/65) 3 Toes to Bar 3 Burpee Box Jump Overs 6,6,6 9,9,9...
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SATURDAY

METCON “Wallflower” 6 Rounds 21 Wall Balls 20/14 15 Cal Row 9 Power Snatches 95/65 PERFORMANCE: 75/55 FITNESS: 65/35, 14/10

WEDNESDAY

Split Jerk 1/1/1/1/1 METCON “Reverse the Curse” 4 Rounds 250 Meter Row 3 Shoulder to Overhead 155/105 6 Alt Front rack reverse Lunges 155/105 9...
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MONDAY

Today we will be working on barbell cycling during strength. We should start light and touch and go these reps building to a heavy set...
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SUNDAY

Great turnout and vibe Saturday. Good efforts and reps all around! Nice job everyone! We have the old school Golden Six for SHRED Sunday. Squat,...
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