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Warm-up   Strength   Weighted Pull-ups (4-1-4-1-4-1) Strict! Weighted if easy, banded if necessary.   Metcon Happy Valentine’s Day! Low intensity   Recovery   Metcon... Read More

Warm-up Olympic Lifting Tall Clean + Tall Jerk (5×3+3 climbing) Standing tall, drop straight into the bottom position of a front squat. Lift bar from... Read More

Warm-up General01 3 rds of “Rowling” Goal is to land exactly on 100m on the rower. For every meter away from 100, do 1 burpee.... Read More