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July 8

SKILL / LIFT: Warm Up WOD Movements WOD: For Time: (Teams of 2) 20 Synchronized Bar Facing Burpees 40 Ft. Synchronized O.H. Walking Lunges 40 G2O (95/65) (75/55) (65/45) 40 HSPU 40 Pull Ups 30 [...]

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July 7

SKILL: Box Piked HSPU Complex 5 Box Piked HSPU + 180 Rotation Pair With: 3 x 15 Weighted Plate Sit Ups. *Drive a plate above your head each rep. LIFT: Dead Lift 5 @ 60% 5 @ 65% 2 x 5 @ 70% WOD: [...]

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July 5

SKILL: EMOM 6 ODD: 1 MU + 9 Ring Dips or 7 Dips EVEN: 20 Hollow Rocks LIFT: Clean + Jerk 1 + 2 @ 65% 1 + 2 @ 70% 1 + 2 @ 75% 1 + 2 @ 75% *1 + 2 + 1 Clean + 2 Clean & Jerk WOD: [...]

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July 3

LIFT: Back Squat 6 @ 65% 4 @ 70% 4 @ 75% 4 @ 80% Then: Front Squat 5 @ 70% 2 x 5 @ 75% WOD: (FAST GLYCOTIC) “JON” 4 Rounds (10 Min. Cap) 10 Front Squats (155/105) (135/95) (115/75) [...]

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