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Friday August 22

General Warm Up Dynamic Warm Up Deadlift 5x3, Last 3 at 80% AMRAP 12 50 DU 10 Box Jumps (24/20) 10 Push Press (95/65) Cash Out: Tabata Hollow Hold

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Friday August 8

General Warm Up Dynamic Warm Up Deadlift 3x1, last set at 85% AMRAP 15 1,000m Row With time left: 5 GTO (95/65) 10 Lunges (24/16) 15 KB DL (24/16) Cash Out: L Sit 3x20 sec, Hollow Body 3x20 sec, Sit Ups 3x20

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Friday August 1

General Warm Up Dynamic Warm Up Deadlift 5x2, Last 3 at 90% Partner WOD "Kelly", 20 min Cap! 1. 400m 2. 5 RFT 30 Box Jumps (24/20) 30 WB (20/14) Cash Out: Pull Ups 5x5, Plank 3x45 sec, Hollow Body 3x30 sec

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