WOD 7.5.23

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A. Super Set E3MOM x 5 Rounds Landmine Single Leg RDL 20X0 8-8-8-8-8 / Leg Assisted Nordic Hamstring Curl 30X0 3-3-3-3-3 B. For Time 12 Rounds 2 Deadlifts @ 55% 1RM 5 Toes-to-Bar 100M Run 15 Minute Time C…

WOD 7.4.23

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July 4th Hero WOD "Morrison" 50-40-30-20-10 Reps Of Wall Ball 20/14#, 10/9' Box Jump 24/20" Kettlebell Swing 1.5/1P Compare To July 9, 2022

WOD 7.3.23

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A. Super Set Thruster 3-3-3-3-3 Skill Work Kipping and Butterfly Pull-up Prep & Progression B. For Time Buy-in: 20 Front Squat 10 Bar Facing Burpee Then.. 2 Rounds 21 Pull-up 15 Thruster 9/6 Calorie Row Cash…

WOD 7.2.23

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A. Super Set Back Rack Split Squat 3-3-3-3-3 / leg Weighted Dip 5-5-5-5-5 Skill Work Strict Handstand Prep + Progression B. 12 Minutes AMRAP 1 Strict Handstand Push-up 2 Overhead Barbell Lunges 30/20 2 Strict Handstand…