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Wednesday 5.17.23

** NO CLASS FRIDAY MORNING** "Soft as a Snowflake" 3 Rounds for time 10 DB Clean and Jerks (50/35) 15 Box Jumps (24/20) 20 V- Ups 25ft x 4 Farmers Carry (50/35) ------------------------------------------------------------------------ Bodyworx Class 3 Rounds Max Effort 60 seconds/20 rest **Your choice of BB or DB** - Deadlifts - Power Cleans - Front Squats - Push Press - Thruster (squat / press)

Rest 1 Minute

------------------------------------------ Cash Out (Floor Work) 2/3 Rounds Every 40 seconds/ Rest 20 - Plank hold

-Hand Release Push Ups

-Plank Walk

-Hands to Elbows -Plank Extensions

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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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