CHRISTINA HAD A GREAT WEEK!!!

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Welcome Christina!!!

WOD
7 Rounds
7 Box Jump 24/20
7 Burpees
7 DB HPC 45/30
7 Ring Dips

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IT’S THAT TIME OF YEAR AGAIN!!! YES!!!

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The 3rd annual Little Neck Circle of the King’s Daughters OYSTER ROAST is just a few weeks away!!! Those of you who have attended the last two years know this is a great afternoon filled with INCREDIBLE food & a really cool crowd. Proceeds from this event provide holiday gifts to local families in need. See Danielle for tickets!!!!

Hatch
W3D1
HBBS
8@65%
8@70%
6@80%
6@85%
Front Squat
5@60%
5@70%
5@75%
5@80%

WOD
With a 6min running clock
200m Run
15 Burpees
then:
abmat situps with remaining time
*score abmat situps

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THE NAVY TRUSTS PABLO TO DRIVE THE SHIP!!!!

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Strength
Snatch Complex
-work up to your heaviest:
Snatch Pull
Power Snatch
Hang Power Snatch

WOD
3 Rounds
400m Run
12 Hang Power Snatch 95/65

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COACH BOB!!!

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Strength
EMOM/10min
3 Deadlift @ 70-75%
10 Double Unders

WOD
4 Rounds
3min work/1min rest, alt. arms
5 KB deadlift 1.5/1
5 KB front squat
5 R. KBS

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