Wednesday 8/8

1. Snatch 3×2-Build to tough load. No TNG. Rest 2-3 minutes between sets.  2. Pause Front Squat 3×3 (1s pause in bottom) Rest 3-4 minutes between sets.  3. Snatch Grip Romanian Deadlift 3×6-8 @ 31X1, Rest 2-3 minutes between sets. Use straps if needed.   Post WOD (Optional): This week’s active recovery or grab some friends…

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Tuesday 8/7

1. Performance:     3 Sets of the following superset BUILDING to tough load:     Weighted Strict Chest-to-Bar Pull Up x 3     Weighted Strict Ring Dips x 3, rest 2 minutes.       OR       Fitness:     3 sets of the following superset:     1a. Strict Chest-to-Bar Pull Up x 8-10 reps  …

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Monday 8/6

1. Skill: Movement Prep    2. From 0:00-16:00:     EMOM x 16 (4 Sets):     1st: 16/14 Calorie Row     2nd: 20 Dumbbell Power Snatch (50/35lbs, alternating)     3rd: 16 Dual Dumbbell/Kettlebell Front Squats (50/35lbs, hand)     4th: Rest      From 16:00-20:00 (Teams of 2):     Max Calorie Row or Assault…

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Saturday 8/4

9am Community Trial Class 1. Skill: Movement Prep   2. For Time:     10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (53/35)     Run 100m    *SAVE THE DATES* -TODAY at noon: Come out to Railhead BBQ (Montgomery Street) to wish Coach Josh well as he embarks on a head coaching position and welcomes another baby to the family…

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