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CrossFit WODs July 18-22

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Monday, July 18WOD (see 07.22.21)3 x 5 minute rounds, 1 minute rest between roundsrun 400mrow 500mmax reps air squats Tuesday, July 19STRENGTHback squat 5 x 5WOD21-15-91-arm DB split jerk, 45/30knees to elbows1-arm DB split jerksit ups Wednesday, July 20STRENGTHpush press 5 x 5WOD (see 07.24.20)3 roundsrow 250m10 wall ball shots, 20/1410 med ball sit ups […]

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CrossFit WODs July 11-15

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Monday, July 11STRENGTH/WODE2MOM for 16 minutes3 bench press4 alt DB snatch, 50/355 box jumps, 30/24 Tuesday, July 12STRENGTHthruster (from rack) 8 x 2WODAMRAP in 4 minutes3-6-9 …shoulder press (from rack), 95/65air squats Wednesday, July 13WOD3 rounds50 walking lunges21 deadlifts, 185/13515 slam balls, 30/209 DB renegade rows, 45/30 Thursday, July 14WODmax reps in 2 minutes at

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Saturday at The Bar

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HEY Y’ALL CHECK THIS OUT! Thursday night during our Ascend Nutrition Zoom Call we discussed taking extra measures to stay hydrated during extreme heat and humidity. GBAR3 athlete Kevin I. shared a product he’s found effective for this purpose: Driven Nutrition FLOW™. We want to share because in addition to hydration it brings big time

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