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Training for Saturday, July 7th

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West Side Comp is on at 7:30 today! Workouts below ๐Ÿ™‚

Every Saturday at 9:00 is Community Day!


Workout of the Day
With a Partner
For Time
20 Pull Ups
40 Synchro DB Snatches
20 Pull Ups
40 Synchro DB Hang Clean and Jerks (swap arms every 5 reps)
20 Pull Ups
40 Synchro DB Thrusters (swap arms every 5 reps)
20 Pull Ups
*each partner has 1 DB and must mirror one another
*can divide pull ups any way between partners

Comp Workouts
โ€œVan Dammeโ€
For Time (23:00 Cap)
30 Snatches 135/95
10 Muscle Ups
30 Clean and Jerks 135/95
10 Muscle Ups
30 Thrusters 135/95
10 Muscle Ups
*Cole Sager Completed in 11:26

20:00 AMRAP
100m Farmer Carry 53/35
100m Front Rack Carry 53/35
75 Double Unders
25/20 Calorie Row
75 Double Unders