WOD 7.11.22

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A. Superset Back Squat 5-5-5-5-5 Dumbbell Shoulder Press 5-5-5-5-5 B. For time: 200 Double Under 100 Dumbbell Snatch, alternating 50/35LB 50 Pistol, alternating 15 minute time cap.

WOD 7.10.22

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A. Superset Snatch Balance 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. For time: 400M Run 21 Pull Up 200M Run 15 Pull Up 100M Run 9 Pull Up

WOD 7.9.22

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"Morrison" For time: 50-40-30-20-10 reps of: Wall Ball 20/14LB, 10/9FT Box Jump 24/20" Kettlebell Swing 1.5/1P

WOD 7.8.22

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A. Superset Push Jerk 3-3-3-3-3 Skill Work Jump Rope B. For time: 25-20-15-10-5 reps of: Toes to Bar Deadlift 84/61KG Compare to August 10, 2019.

WOD 7.7.22

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A. Superset Bent Press 5-5-5-5-5, each arm Single Arm Single Leg Bent Row 5-5-5-5-5, each arm B. For time: 5 rounds: 10 Bar Facing Burpee 10 Hang Power Snatch 52/35KG Then, 800M Run

WOD 7.6.22

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A. Superset Overhead Squat 3-3-3-3-3 GHD Sit-Up 10-10-10-10-10 B. For time: 50 Push Up 40 Pull Up 30 Front Squat 61/43KG 40 Push Up 30 Pull Up 20 Front Squat 61/43KG 30 Push Up 20 Pull Up 10 Front Squat 61/43KG 15…

WOD 7.5.22

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A. Establish 1 Rep Max Clean and Jerk B. As many reps as possible in 15 minutes: From 0:00 - 5:00: 50 Deadlift 52/35KG Max Calorie Row From 5:00 - 10:00: 40 Hang Power Clean 52/35KG Max Calorie Row From 10:00 - 15:00: 30…

WOD 7.3.22

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A. Wide Grip Behind the Neck Split Jerk 3-3-2-2-1-1-1 B. For time: 24-21-18-15-12-9-6-3 reps of: Box Jump 24/20" Russian Kettlebell Swing 2/1.5P

WOD 7.2.22

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A. Superset Deadlift 2-2-2-2-2 Ring Dip 2-2-2-2-2 B. 3 rounds for time: 21 Thruster 43/30KG 21 Pull Up Rest 3 minutes between rounds. Compare to June 15, 2019.

WOD 7.4.22

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Hello Cavers, We will be fully closed for Independence Day! We'll resume as normal on Tuesday, July 5th, 2022. Have a safe and happy holiday weekend.