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Monday April 13

General Warm Up Dynamic Warm Up Squat 3x2, last set at 85% 3 RFT 400m 25 Box Jumps (24/20) 25 WB (20/14) Cash Out: Bench 3x5, Ring Rows 3x8

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Saturday February 7

It's the last day for Bring a Buddy week.  Find a friend and join us tomorrow at 9 or 10:30! General Warm Up Dynamic Warm Up Group Warm Up 6 RFT, Alt Movement 6 KB Swings 6 Box Jumps (24/20) 6 Thrusters (95/65) 6 STO (95/65) 6 Body Blasters Cash Out: Mobility

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Monday January 19

General Warm Up Dynamic Warm Up Squat 7x5, last 3 at top weight AMRAP 3 3 FS (135/105) 6 Push Ups 9 Pull Ups Rest 1 min Repeat x2 Cash Out: Bench 3x8, Ring Row 3x10, V-Ups 3x15

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