Friday

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SEASONS BEATINGS
This is a WOD not for new members(feel free to come watch) It will be about 2 hours of work. Only one class at 12pm and it is a partner WOD.

Tomorrow 10am class

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Hey guys, Tomorrow 10am class is FULL There is no extra room as there is double unders and cleans in the work out, please be respectful. There is still room in the 6am class

Thursday

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Thursday (new years eve Just open 6am and 10am)
Skill
EMOM 10
Clean high pull + power clean @155/105

WOD
AMRAP 10
10/20/30/40…. Double unders
1/2/3/4/5/….. Hang power cleans

Wednesday

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Wednesday
Skill
intro to GHD sit ups

WOD
15-1
wall balls
box jumps

Tuesday

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Tuesday
Skill
work up to heavy 5 back squat
then 2 sets of at 85% on the heavy back squat

WOD
1000m row
then
9-6-3
muscle ups/ muscle up transitons/ pull ups
deadlifts @ 315/225

Monday

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Monday
Skill
Close Grip Bench Press 5×7
*increase load. 1 second pause at the top and at the chest

WOD
EMOM 12
min 1- 100ft bear crawl (wood wall to cement wall twice)
min 2- 18/14 Cal bike
min 3- 20 Russin KB swings
min 4- 20 burpees

Wednesday

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Wednesday
Skill
Muscle up Transitions

WOD
30 burpee muscle ups