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December 6, 2019

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November 25, 2019

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Warm up

Strength/skill:

Handstand and gymnastic work

(5x)

A. 30sec-1min handstand hold

B. 30sec -1min dead hang pull up bar

Rest 2 mins after each round...

WOD 8/30/18

August 30, 2018

run 2 laps around Samson building

Burgner warm up x2

Strength:

A. Snatch balance 4x3 start @ 40% or less. You can go up if you are able

B. Squat snatch 5x...

WOD 7/1/16

July 1, 2016

Warm up

Strength: warm up to 80% of 1RM

A. Snatch EMOM (12mins)

Min 1: 2 Snatches 80%

Min 2: Rest

6 Rds for Time

6 OHS 105/155

6 Burpee C2B

WOD 12/31/18

December 31, 2018

1/3

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WOD 5/19/16

May 19, 2016

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Brandon and Amber Evenson

Warm up: x3

12 good mornings 45/65

15 slam balls 20/30

12 hollow rocks

2016 Regional event 5 workout

3rd for time:

400m Run

40 GHD situps

7 deadlifts 275/405

*with time left in class work on skill and/or mobility

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