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5/23 WOD

Jack Hammer

Warm up – Monster walk (bands)
Low (frogging) Squats
Inchworms
mobility- wrist
skill- lift review
WOD-60 kB swings
50 slam balls
40 frt squats. 75/55
30 ghd.
20 pull-ups
10 ground to oh
100 dubs

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5/22 WOD

Hang to Overhead for Load

Warm up- 800 meter run
Stretches
Skill – lift review
WOD- men =10000
Women – 8000
Over head squats,
Overhead presses
Snatches

5/15 WOD

Strength / Tempo

Warm up- run / row
PVC stretches
Mobility- quads/ hip flexor
Skill- WOD review
WOD- 6 sets TEMPO frt squats
1 (4 count down/ power up)
1 frt squat

3 sets – Push jerk x 5
Split jerks x 5
Push press x 5
(For load)

21/15/9
Frt squats
kB swings
200 meter run