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Training for Thursday, November 29th

Warm Up 3 RFQ 5 PP @ bb 10 OHL 15 air squat SP review / mobility For Quality 5×3 SP — shoulder press Workout of the Day 10-9-8…1 DL

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Training for Wednesday, November 28th

Warm Up 3 RFQ 5 SP @ bb 5 FS 5 box jump BS review / mobility For Quality 5×3 BS Workout of the Day 60 DU before each round

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Training for Tuesday, November 27th

Warm Up 200 m pinch grip plate carry (45/25) *scale — walk inside for 2 min 3 RFQ 6 box jumps 6 pushups *scale — 25/15 For Quality 2 rounds

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Training for Monday, November 26th

Warmup 3 RFQ 5 pullups 10 pushups 15 squats HSC review / mobility For Quality 5×3 HSC — hang squat clean Workout of the Day “Nate” 20 min AMRAP 2

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Training for Saturday, November 24th

Every Saturday at 9:00 is Community Day. West Side Comp is on at 7:30 today! Workout of the Day (with a partner) 400 m farmer carry buy in For time

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Training for Thursday, November 23rd

There are classes at 9:00am and 10:00am today. Warm Up 3 RFQ 5 thruster @ bb 25 DU BC review / mobility Strength 3×3 bear complex *must hold on to

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Training for Thursday, November 22nd

Happy Thanksgiving — GOBBLE GOBBLE! There are holiday classes at 9:00am and 10:00am today. Warm Up Running drills 3 RFQ 5 FS @ bb 5 PP 5 pullups Pre Food Coma

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Training for Wednesday, November 21st

Warm Up 3 RFQ 5 PJ 5 OHS 5 good morning Jerk review / mobility Strength 5×3 split jerk *beginner — power jerk *all athletes — practice split props with

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Training for Tuesday, November 20th

Warm Up 3 RFQ 5 cal bike 5 pushups 5 air squats Review / warm up DU Skill “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 DU *scale A — 3-6-9-12-15-18-21-24-27-30-27-24-21-18-15-12-9-6-3 *scale B — DU attempts

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Training for Monday, November 19th

Warmup 3 RFQ 5 KB snatch left 5 KB snatch right 5 goblet squat 5 box jump OHS review / mobility Strength 5×5 OHS Workout of the Day For time

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