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Friday, March 29, 2024

I wish you would

Grant Soletski 6:48PM on Mar 23, 2024
This is funny
Cody Stelmach 1:12PM on Mar 27, 2024

Skill/Strength:
EMOM 8
Odd: 14/12 Echo Bike Cals
Even: 3 Pullovers

Metcon:
For time
3-6-9-12-15
Wall Facing Strict Handstand Pushups
3-6-9-12-15
Dumbbell Front Rack Walking Lunges 50/35lbs
6-12-18-24-30
Pistol Squats
— Rest 2 mins —
15 -12-9-6-3
Deficit Handstand Pushups 4/2in
15-12-9-6-3
Double Dumbbell Overhead Walking Lunges 50/35lbs
30-24-18-12-6
Pistol Squats
-25 min cap
-Scale WFSHSPU to piked on floor, half wall walked up

Accessory Work:
4 Rounds for quality
8 Weighted Back Extensions holding plate
:20 GHD Face up plank hold

Mobility:
3 min quad smash per side
3 min glute smash per side
3 min delt smash per side

Friday
March 29
Show Past Classes
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM

There are 3 past classes

WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM

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