Saturday August 31st

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Metcon Teams of two alternating full rounds for 30 minutes: 12 wall ball shots Gate run 12 KB swings RX+ (30/20)(70/53) RX (20/14)(53/35) Scaled (16/12) (40/25)


WOD – Tuesday July 9th

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Strength 4 Sets of: 8 Strict Toes to Bar10 Strict Barbell Bicep Curls12 Dumbbell Bench Press @ 21X1Dumbbell Bench Press  Metcon AMRAP 20 Min1 Mile Run Buy-In20 Plate Ground to Overhead (45/25)20 Plate Russian Twists20 Plate Front Squats20-meter plate overhead carry (20 Reps)