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WOD: Friday Feb 16

3 rounds of :
30 push ups
30 sit ups
12 min time cap

Back squat
10x1 increasing

“Karen”
150 wall balls for time





WOD: Thurs Feb 15

Push press
60 reps at 50% of 1RM
Each break = 20 box jumps

21-15-9
Ohs 95/65
Bar over burpees
Tc - 8 min

21-15-9
TTB
Hspu
Tc- 8 min

21-15-9
Kbs 55/35
Front squats 95/65
Tc- 8 min



WOD: Wed feb 14

2 rounds of:
14 front squats 115/85
14 push press 115/85
14 bar facing burpees

Time cap 8 min

Emom x 12
• power snatch/hang Squat Snatch/ ohs

14 min amrap
• 40 dubs
• 30 wall balls
• 20 sit ups