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Mobility Session BENCHMARK FRIDAY! Helen 3 rounds for time 400M run 21 kettle bell swings 24kg / 16kg 12 pull .....

Skill: Back Squat Strength: 20 min est 1 rep max back squat WOD: 10 – 90 second rounds of: 21 .....

Skills: Squat Snatch Strength: 20 minutes to establish 1 rep max squat snatch WOD: 800M 75 Wall ball shots to .....

HAPPY BIRTHDAY SEANA!!! Skills: Front squats with pause Strength: 7×2 Front squats with 3 sec pause at bottom WOD 100M .....

Skills: Overhead Squats, Snatch Balance Strength: Est 1 rep max snatch balance WOD 3 Rounds for Form Max effort pull .....

TEAM SATURDAY! As a 2 person team complete: Part 1 FRAN. 21 – 15 – 9 Thrusters Pull-ups **Partner 1 .....

Benchmark Friday! Dirty Dozen 25 lunges 20 pull ups 50 box jumps 20″ 20 double unders (60 singles) 25 ring .....

SUMMER CRUSH WEEK CONTINUES!!! WOD: 5 Muscle ups / 2 Front squats 205/135 4 Muscle ups / 4 Front squats .....

SUMMER CRUSH WEEK CONTINUES! Skills: Power Cleans, Lateral Burpees with a Double Tap WOD 4 Rounds for Time (2) 40yd .....

Summer Crush Week WOD 2 / 2.1 2 minute as many climbs as possible – Rope Climbs 3 rounds for .....