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Warm Up: Coaches Warm Up Work Capacity: (a) 12min EMOM ODD - 12 x DB Floor Press EVEN - :30sec Wall facing HS Hold (b) 12 min EMOM ODD - 4 -...

TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD - 37 min time cap 1 mile run - together 50 x dubs / 50 x Air Squats / 50 x...

Warm Up: Coaches Warm Up Strength: Build to heavy complex then 8 min EMOM 3 x Double KB Swings 3 x Double KB Cleans 3 x Double KB Front Squats...

TEAM WOD Partner WOD For Time 800m Run - together 30 x GTOH @ 70/50 60 x Pull Ups 20 x GTOH @ 70/50 40 x Pull Ups 10 x GTOH @...

Warm Up: Coaches Warm Up Strength + Stability: 4x :30sec Double DB Holds Over Head SS :20sec L - Sit Holds Work Capacity: 12 min AMRAP 10 x DB Floor Press @ 22.5/15...

Warm Up: Coaches Warm Up Strength: 4x 1 x Max Chin over bar hold SS 12 x Barbell Bent over row - supinated grip Work Capacity: 7 min Ladder 3 - 6 -...

Warm Up: Coaches Warm Up Strength: 4x 12 x Double KB Front Squats - building over the sets 2 min rest - during rest accumulate :45sec ski sit Work Capacity: 4x 200m...

TEAM TUESDAY Partner WOD 10x You Go I Go 250m Row 15 x Russian KB Swings @ 32/24 "FINISHER" ...

Warm Up: Coaches Warm Up Strength: 4x 10 x HR Push Ups SS 10 x Horizontal Ring Rows Work Capacity: 16min EMOM 1 - :40sec V-ups 2 - :40sec BW Waling Lunges 3 - :40sec...

TEAM WOD Warm Up: Coaches Warm Up Partner WOD FT 50 x burpees - switch every 5reps 150 x Push Jerk @ 45/30 200 x Box Jump Overs 24/20 2k Row / 100 cal AB...