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WARMUP INSTRUCTOR LED STRENGTH / FOUNDATION 20 MIN. CAP: BENCH PRESS 5 LIGHT – 5 MODERATED – 5 HEAVY –

WARMUP INSTRUCTOR LED STRENGTH / FOUNDATION 20 MIN. CAP: 1RM SQUAT CLEAN WOD 2 ROUNDS FOR TIME, 20 MIN. CAP:

WARMUP INSTRUCTOR LED STRENGTH / FOUNDATION 20 MIN. CAP: 3RM PUSH JERK WOD HELEN 3 ROUNDS FOR TIME: 400M RUN

WARMUP INSTRUCTOR LED STRENGTH / FOUNDATION 20 MINS. CAP: 1RM PAUSE FRONT SQUAT (3 SEC.) WOD 10 ROUNDS FOR TIME,

WARMUP INSTRUCTOR LED STRENGTH / FOUNDATION 20 SETS, EVERY 30 SEC: MUSCLE UP MOD: ODD) STRICT C2B PULLUP EVEN) RING

WARMUP INSTRUCTOR LED STRENGTH / FOUNDATION 20 MIN. CAP 1RM SQUAT SNATCH WOD “CAHDIO GAHN WICKED BAD” 1 MIN. EACH

WARMUP INSTRUCTOR LED STRENGTH / FOUNDATION 10 SETS, EMOM: ODD: 3 STRICT PULLUPS (ASCENDING) EVEN: 3 RING DIPS (ASCENDING) WOD

WARMUP INSTRUCTOR LED STRENGTH / FOUNDATION 10 SETS, EMOM: 1 OVERHEAD SQUAT (ASCENDING) WOD AMRAP 6 MINS: 15 WALL BALL

WARMUP INSTRUCTOR LED STRENGTH / FOUNDATION 5 SETS, EVERY 2 MINS: 5 DEADLIFTS (ASCENDING) WOD 4 ROUNDS FOR TIME, 15:00

WARMUP INSTRUCTOR LED STRENGTH / FOUNDATION 20 SETS, EVERY :30 SEC: 1 POWER SNATCH (PAUSE IN CATCH) WOD AMRAP 15