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Saturday August 30

General Warm Up Clean Progression Clean Every 90 sec for 15 min 3 reps up to 75% Partner WOD: AMRAP 20 20 Thrusters (95/65) 20 Push Ups 20 cal row Cash Out: Mobility Just a reminder that classes tomorrow will be at 9am, 10:30am, and 12pm. We will also be starting our weightlifting program this Saturday at 4 and 5pm!

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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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Saturday July 19

General Warm Up Snatch Progression Snatch 4x3, last set at 90%, 30 sec between reps Partner "Cindy" AMRAP 20 1. 200M 2. 5 Pull Ups 10 Push Ups 15 Air Squats Cash Out: Mobility

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