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3 Larwin Road, Cherry Hill, NJ

WOD

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Friday, July 4th

Posted on by Justin

“Team Nutts”

In teams of 2,
20 Handstand push-ups
250 pound Deadlift, 30 reps
50 Box jumps, 30 inch box
100 Pull-ups
200 Wallball shots, 20 pounds, 10′
400 Double-unders
Run 400 meters with a 45lb plate (Both Partner’s Run)

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Thursday, July 3rd

Posted on by Justin

Deadlift 5

15-12-9-6-3
Deadlifts (225/155)
HSPUs

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Wednesday, July 2nd

Posted on by Justin

Push Press 3

“Jack”
AMRAP in 20
10 Push Presses (115/75)
10 KB Swings (55/35)
10 Box Jumps (24/20)

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Tuesday, July 1st

Posted on by Justin

Front Squat 4

7 Rounds
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

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Monday, June 30th

Posted on by Justin

Power Clean 2

50 Double Unders
400m Run
10 Power Cleans
800m Run
10 Power Cleans
400m Run
50 Double Unders

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Saturday, June 28th

Posted on by Justin

Back Squat 3

3 Rounds
15 Box Jumps
15 Push-ups
15 V-ups
400m Run

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Friday, June 27th

Posted on by Justin

Shoulder Press 3

21 – 15 – 9
Shoulder to Overheads
Back Squats
Pull-ups

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Thursday, June 26th

Posted on by Justin

Power Snatch 2

2 Rounds
AMRAP in 4
5 Hang Power Snatches
10 Bar-hop Burpees
- Rest 2 minutes
AMRAP in 4
Row for Calories
- rest 2 minutes

Score is total reps + calories rowed

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Wednesday, June 25th

Posted on by Justin

Hex bar Deadlift 3

10 Rounds
10 Wallballs
10 KB Swings

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Tuesday, June 24th

Posted on by Justin

Power Clean & Jerk 3

800m Run
30 Power Clean & Jerks
800m Run

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