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WOD Blog
 | Fri, Jan 14 2022 |  |
 | Sat, Nov 19, 2022 at 9:00am ThanksGiving WOD and Pot-Luck |
| Sat, Dec 24, 2022 at 9:00am Christmas WOD & Pot Luck |
 | Happy Birthday: Shelli G |
| Friday 14 January 2022 | HIIT-Fit 14 January 2022 |
Friday 14 January 2022(Rounds, Rx2, Rx3) Weightlifting: 15 Minutes to establish a 3 RM Front Squat RX 2: As written RX 3: Every 3 min for 15 min 3 Front Squats -Building in weight RX +: Clean Complex In 7 mins Build to a heavy Front squat + Jerk + Front squat 3 + 1+ 3 From the floor, you can squat clean the first rep THEN: “20.1” (15 minute time cap) 10 rounds for time of: 8 ground-to-overheads, 95/65 lb. 10 bar-facing burpees RX 2: 10 rounds for time of: 6 ground-to-overheads, 75/55 lb. 8 bar-facing burpees RX 3: 10 rounds for time of: 8 Snatches @light 6 burpees
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