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Monday 7/15

Girls Gone Rx was a HUGE success! Thank you so much to everyone who helped out we could not have done it without you. Congrats to all of our athletes you ladies mage us proud! Stamina Squats Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat


Conditioning 'Tailspin" AMRAP 14:00 15 Thrusters 95/65 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders




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Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

Monday 11/30

Midline 3 Rounds :45 each exercise - Penguins - Candlestick Roll to Jump - Superman Snow Angels - Plank Jacks Conditioning Fast and Furious 3 Sets (1 Set Every 6:00) 100m Run 10 Burpee Box Jump Over

Thanksgiving 11/26

Turkey Day Bonus WOD 10 Rounds (5 rounds each!) *Alternate rounds with a partner* 10 Burpees 15 Air Squats OR Goblet Squats 20 Ground to Overhead (Plate OR Dumbbell) **If you don't have a partn

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