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TODAY THERE IS A HOMEWOD ONLY. HOWEVER, STARTING TOMORROW, ALL POSTS WILL INCLUDE A PROGRAM THAT WAS DESIGNED FOR IN

STRENGTH / FOUNDATION 5X2:00: POWER SNATCH + HANG SQUAT SNATCH (ASCEND) WOD 6 ROUNDS, 15:00 CAP: 9 SQUAT THRUST 6

STRENGTH / FOUNDATION 9X1:00: 1) 15/12 CALS *USE 3 DIFFERENT MACHINES 2) 10 PRESSED PLATE SITUPS 3) 10 PLATE OVERHEAD

STRENGTH / FOUNDATION 5X2:00: POWER CLEAN (PAUSE) + HANG POWER CLEAN (ASCEND) WOD TEAMS OF 2, SPLIT AND WORK 1

STRENGTH / FOUNDATION 8X1:00: ODD) 10 DB FLOOR PRESS + 10 DB BENTOVER ROW EVEN) 10 DB SQUAT *USE LIGHT

STRENGTH / FOUNDATION 5X2:00: 2 SPLIT JERK (ASCEND) WOD 7 ROUNDS, 18:00 CAP: 12/9 CAL ROW 8 HANG DB CLEAN

STRENGTH / FOUNDATION 8X1:00: ODD) 2 STRICT PULLUP (ACROSS) EVEN) 4 DB BENCH PRESS (ASCEND) WOD AMRAP 14:00: 5 MUSCLE

STRENGTH / FOUNDATION 8X1:00: 2 DEADLIFT (ACROSS) WOD 4 ROUNDS, 15:00 CAP: 15 TOES TO BAR 5 POWER CLEAN 155/105

STRENGTH / FOUNDATION 5X2:00: 5 OVERHEAD SQUAT (ASCEND) WOD AMRAP 15:00: 15 DB SEATED PRESS 45s/30s 15 DB SNATCH 15

STRENGTH / FOUNDATION 5X2:00: 3 PUSH JERK WOD AMRAP 12:00: 10 RUSSIAN SWINGS 53/35 (RX+ 70/44) 10 OVERHEAD LUNGE 20