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Friday March 20

General Warm Up Dynamic Warm Up Deadlift 3x3, last 1 at 75% PWOD, AMRAP 12, alt movements 10 GTO (75/45) 10 Thrusters (75/45) 30 DU Cash Out: Pull Ups 5x5, Band Pulls 3x10, GHD Sit Ups 3x15

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Wednesday February 25

General Warm Up Snatch Progression Snatch, EMOM 10 Hang Snatch + Snatch Partner WOD 12 RFT 5 GTO (135/95) 10 Push Ups 15 Air Squats Cash Out: Good Mornings 3x8, GHD Plank Hold 3x30sec

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Friday February 6

This week is Bring a Buddy Week. Feel free to bring any friends interested in CrossFit to one or all of the workouts this week. Let's get some exposure out to the Penn State community! General Warm Up Dynamic Warm Up Deadlift 4x5, last 2 at 65% Partner WOD, AMRAP 15 ... 1. 500m Row 2. AMRAP 6 ...

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