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Wednesday 11.09.22

"Superwoman"

5 Rounds

5 Hang Squat Clean

10 Thrusters

15 V-Ups


Rest 3 Minutes


5 Rounds

5 Power Clean + Jerks

10 Front Squats

15 Ring Dips

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Monday 11.27.23

"Get to It" 5 Rounds 20 DB Deadlift High Pull 15 Russian KB Swings 10 DB Push-up Pull Through

Tuesday 11.20.23

"Holiday Cheer" 1-2-3-4-5-6-7-8-9-10 KB Swings 100′ Goblet Carry (25'x4) 1-2-3-4-5-6-7-8-9-10 Goblet Squat 100′ Shuttle Run (25'x4)

Friday 11.10.23

AMRAP 12 2 squat cleans 40 double Unders 16 V Ups After each round add 2 reps to the squats

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