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Training for Wednesday, June 13th

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Warm Up
Group Circle
PVC Shoulder Mobility
2 Rounds
5 PVC Overhead Squats
8 American KB Swings
8 Up Downs

Strength Work
Overhead Squat
16:00 to build to a heavy set of 3
*take 2:00-2:30 rest between heavier sets.  Target should be 85-90% of your 1 Rep Max
*New members or those struggling with the Overhead Squat should prioritize movement quality over heavy weight.

Workout of the Day
7:00 AMRAP
1-2-3-4-5….
Plate Ground to Overheads 45/25
Burpees to Plate

Cardio CrossFit (6am, 9:30am, 5pm)
3 x 7:00 AMRAP, 2:00 Rest
1-2-3-4-5…
Blank Bar Power Snatch
Blank Bar Overhead Squat
Burpee Over Bar
*Rx+ 75/55, Comp 95/65

Cool Down
1:00 Shoulder + Trap Smash each side
1:00 Raised Leg Hamstring Stretch each leg