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STRENGTH / FOUNDATION 15:00: 5 JEFFERSON CURL 5 KB HIP OPENER L/R COUCH STRETCH L/R 5 SPLIT SQUAT L/R 5

STRENGTH / FOUNDATION 12:00: 2 STRICT PULLUP 2 RING DIP WOD AMRAP 24:00: 5 C2B PULLUP (RX+ BAR MUP) 10

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 16 KB DEAD BUG 8 90/90 HIP ROTATION 8 SCORPION 4 BIRDDOG

STRENGTH / FOUNDATION 14:00: 4 BACK SQUAT WOD 4 ROUNDS, 16:00 CAP: 21 FRONT LUNGE/SQUAT 95/65 15 LATERAL BURPEE 9

STRENGTH / FOUNDATION 20X:30: 1 HANG POWER SNATCH (ACROSS) + 1 OHS (OPTIONAL) WOD AMRAP 14:00: 8 T2B 10 SA

STRENGTH / FOUNDATION 16:00: 16-12-8-4-4-8-12-16 BENCH PRESS WOD TABATA DEADLIFT 185/125 TABATA WALL BALL 20/14, 10/9’ *TOTAL REPS (TABATA =

  SPECIAL SHOUTOUT AND BEST OF LUCK TO THE 13 GCCF TEAMS COMPETING IN THE “COUGERS AND CRADLE ROBBERS” COMPETITION!

STRENGTH / FOUNDATION 15:00: POWER CLEAN + HANG SQUAT CLEAN + JERK WOD 7-6-5-4-3-2-1, 15:00 CAP: POWER CLEAN 155/105 (RX+

STRENGTH / FOUNDATION 12:00: 3 FLOOR PRESS 10 PULLAPART WOD AMRAP 18:00: 15 BOX JUMP 24/20” 12 BP SKULL CRUSHER

STRENGTH / FOUNDATION 14:00: 3 FRONT SQUAT WOD 27-21-15-9, 16:00 CAP: DB HANG SQUAT CLEAN 40s/25s CAL ROW OR BIKE