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July 2023

2023-07-21

WOD Conditioning: As Many Reps In 15 Mins 3 T2B 3 Box Jumps (24″) 3 OH Squats (70#) Continue increasing by 3 reps each rd Total: round 15 completed + 2 t2b Bench press: 10 x 115# 10 x 125#

2023-07-20

WOD 5 Rounds Every 3 Minutes 250 M Row 5 Wall Walks 15 KB Swings (53/35) 30 second rest between rounds Time/Total: 17:00 / 5 rounds (modified wall walk using rower and some push-ups)

2023-07-17

Skill-work: 5 X 3 Full Clean & Jerk  Conditioning: AMR 12 Mins:  40 DU’s  10 Hang squat cleans  10 Ring Dips  RX(115,75) Total: 3 rounds + 1 hang squat clean (95#, black band on ring dips, completed 4th round after time expired)

2023-07-14

Skill-work: Every Minute On The Minute For 10 Minutes 3 DeadLifts As Heavy As possible (225#) Conditioning: 21-15-9 Push Press  (135/95) KB Swings (70/53) Goblet squats Time: 13:51 (115# push press, 1.5pd/53# for kb swings and goblet squats)

2023-07-12

Skill-work: Row Intervals  10 Rounds  100 M Row Sprint  Rest 30 secs  Conditioning: AMR 15 Minutes  400 M Run  20 T2B 20 Ball Slams (25/16) 20 GHD Sit-ups Total: 2 rounds + 400m run (substituted t2b with push-ups, split sit-ups 30 t2b and 30 ghd, completed 3rd round after time …