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Fri. July 19, 2024

"Nates Bday WOD" 16min AMRAP 38 Burpees (Buy-In) -then- 7 Clean & Jerks (225/155) 19 Box Jump Overs (24/20) 1min Rest 3rds NFT 12 Bicep Curls 15 ES DB Bent Over Row

Thur. July 18, 2024

Every 2min for 5 rounds: 10/7cal Bike 10 Jumping Lunges with remaining time Max Effort DB Squat Cleans (2x50/35) *2min Rest between rounds Mobility Finisher

Wed. July 17, 2024

Every 2 minutes, for 12 minutes (6 sets): High Hang Squat Snatch + Mid-thigh Squat Snatch Do not go over 80% 1RM 11min Ladder 1-2-3-4-5-6... Wall Walk 2-4-6-8-10-12... Toes to Bar 100m Run


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