Weekend Info

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WEEKEND INFO

Saturday

9:30am – Free Community  Workout

Dynamic moment prep 
Group warm up 
40 strict knee raises
Junk yard dog warm up
Build to a max snatch 
in 7 minutes
Then
Wod  benchmark Friday 
“Air Force”
For time
95/65 lbs
Air Force
4 burpees emom
20 thrusters
20 sumo deadlift high pull
20 push jerks
20 oh squats
20 front squats
Mad mobi 
Thoracic extension on the wall
Knee on the wall
Roll lats
Press ups
Shoulder bully

 

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