WHEN YOU WOD SO HARD YOU SPONTANEOUSLY COMBUST….

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Strength
Weighted Rev. Lunge in rear rack position
AHAP
5×10 (5 ea. leg)

WOD
3 Rounds
400m Run
20 Alt. jumping lunge
20 R. twist 35/25

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KNITRO!!!

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Strength
EMOM/12min
3 Deadlift @ 65%
3 Burpees

WOD
10min AMRAP
5 Ring Dips
10 GHD situps
20 Double Unders

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DUKE!!!

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For those who like to lift heavy…

Strength
Hatch W11D1
HBBS
5@60%
3@70%
2@80%
2@90%
1@95%
1@103%
Front Squat
5@60%
5@70%
2×5@75%

*No WOD today

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HAVE FUN IN HAWAII YOU CRAZY KIDS!!!

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Robert, Tina, and baby Zoe are vacationing in Hawaii right now, I’m sure it’ll be OH SO HARD to come home!!!

WOD
6 Rounds
400m Run
12 Push Press 115/85
12 Box Jump 24/20
12 SDHP 1.5/1

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