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10:30 am oly class

Team WOD Good luck to all of our FBO competitor competing in the Holiday Hammer in Pittsburgh. Dave Grack, Vinny Rice,Vinny Hoffman,Julie Robinson, Jen Nolan,

5×3 3 Hang Squat Cleans +1 push Jerk 60 sec rest WOD 15 min AMRAP 8 ring dips 10 Box Jumps 24″ 50 ft Walking

Barbara 5 rounds 20 pull ups 30 push ups 40 sit ups 50 air squats Rest 3 mins

‘Nifty Fifty’ 50 lateral jumps over BB 50 Jumping pull-ups 50 Kettlebell swings 50 Walking Lunge 50 Situps 50 Ring Pushups 50 Hang Power Clean

Back squat 5×3 find your best 3 90 sec rest Then 3 rounds 30 kb swings 30 box jumps 24/20 30 double under/ 120 jump