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THE SPORT OF FITNESS

Friday October 24th

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Warm Up 10 Dead Lifts 95/5510 Power Cleans 95/55 10 Push press 95/55 3rds NFT LIFT Clean and Jerk Go Over bar progression then Take a trip to PR City!!! WOD KB Swings 53/35 Wall Ball 20/14 21,18,15,12,9

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Thursday October 23rd

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Warm Up 5 HSPU or Go into Handstand 10 Strict Pull ups 15 Slam Ball AMRAP 7 Min Perform as a Group Skill/Stength Max Effort Dead Hang X 3 WOD Buy In 100 Sit ups Then 200 M Overhead KB Walk 35/26 (alternate at 100M mark) 10 Burpee Pull ups 20 Box Jumps 3 Rounds […]

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Wednesday October 22nd

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Lets Play a Game (deck of Cards) Hang Power Snatch 95/55 V-ups KB SDHP 53/35 Push Ups Joker #1= 20 Pull ups Joker #2= 24 Jumping Lunges(total)

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Tuesday October 21st

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Warm up 20 Hollow rocks 20 Cal row 20 Weighted Sit ups 35/26 2 rds NFT Strength Weighted Step ups 3 X 10  44/35 KB’s or dumbells each arm WOD 5 Dead Lifts 225/155 12 Toe to Bar 400 M run 4 rounds for time

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Monday October 20th

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Warm Up 400 M run/row 12 KB Swings 10 Goblet Squats 3 Rds NFT Strength Front Squats Go Heavy Start with moderate weight high repsthen work towards 1 rep max WOD 20 Wall Ball 10 Power Cleans 135/95 5 burpee Box Jumps 24/20 AMRAP 12 min

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