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WOD: Week of 4/18


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WOD: Week of 4/25

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

WOD: Week of 4/11

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo

WOD: Week of 4/4

MONDAY Karen For time: 150 wall-ball shots (14/20 lb) (9/10 ft) Post-workout: 5 sets: 20 weighted med-ball sit-ups (20/14 lb) 20 med-ball knee tucks TUESDAY 5 rounds for time: 20 pull-ups 400-m run Po


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