Monday 9/24

1. Power Snatch+Hang Snatch+Snatch 3×1+1+1, Moderate load ACROSS. Rest 2-3 minutes between sets. Perfect technique.  2. Power Clean+Hang Clean+Jerk 3×1+1+1, Moderate load ACROSS. Rest 2-3 minutes between sets. Perfect technique.  3. Clean Grip Romanian Deadlift 3×6-8 @ 3111, Moderate load ACROSS, rest 2 minutes between sets. Use straps if needed.   Post WOD (Optional): This weeks…

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Saturday 9/22

Saturday 9-22 9am Community Trial Class 1. Skill: Movement Prep   2. 10 Minute AMRAP:      2-4-6-8-10…     Burpees     Goblet Squats (53/35) 10am Member’s Class 1. Skill: Movement Prep   2. Teams of 3, AMRAP 25 Minutes:     25 Muscle Ups     50 Bar Facing Burpees     60 Front Squats     …

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Friday 9/21

1. Skill: Movement Prep 2. 3 Rounds For Time:     25 Dumbbell Push Jerks (50/35lbs per hand)     50 Double-Unders     25 Weighted Step-Ups (50/35lbs per hand, 24/20″)     50 Double-Unders *SAVE THE DATES* -Saturday, October 6th: LIVE FIRE WOD! This event will be highly controlled in regards to safety. No experience…

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Thursday 9/20

1. EMOM x 6 (3 sets):     Evens: Run 100m+3 Muscle Ups     Odds: Run 100m+3 Power Snatch (Moderate weight ACROSS) 2. For Time:     30 Power Snatches (135/95)     30 Chest-to-Bar Pull Ups   *SAVE THE DATES* -Saturday, October 6th: LIVE FIRE WOD! This event will be highly controlled in regards to safety. No experience is…

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