Fast Friday

3 Rounds:

50 Dubs/25 Mule Kicks
40 Box Jumps
30 Gut Busters (without ball)
10 SDLHP 65/95

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Dirty Mike & The Boys

WOD:-
4 Rounds:
- 20 Push-ups
- 20 Air Squats
- Run 200 meters

- 3 Rounds:
- 15 Push Press 65/95
- 15 Sit-ups

- Run 200 meters

- 2 Rounds:
- 10 Front Squat, 65/95 lbs
- 10 Lunges (total)

- Run 400 meters

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WOD

4 Rounds:

400M Run
24 K.B. Swings 35/53
18 Pullups
12 Thrusters 65/95

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WOD

3 Rounds for Time
15 Deadlifts 135/185
30 Lunges(total)
60 Situps

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