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Workouts Week of 06/12/2023 – 06/17/2023

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Monday – 6/12/23
“Snow White“
Freedom (RX’d)
12:00 Amrap
50 Double Unders
5-10-15-20-25. . .
Toes to Bar

Tuesday – 6/13/23
“Grumpy“
Freedom (RX’d)
2 Sets
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike (18-12-6 Echo)
-Rest 1:1 between sets-

Wednesday – 6/14/23
“Doc“
Freedom (RX’d)
5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
(KG conv: 22.5/15)

Thursday – 6/15/23
“The Huntsman“
Freedom (RX’d)
50-40-30-20-10
Jumping Split Lunges
Abmat Sit-ups
Timecap: 12 Minutes

Friday – 6/16/23
“Happy & Dopey“
Freedom (RX’d)
Teams of 2
15:00 Amrap
1000m Partner Run
Max rounds in the time remaining:
10 Synchro Pull Ups
10 Alternating Box Jumps (30/24)
15 Synchro Wall Ball (20/14)
(KG conv: 9/6 wall ball)

Saturday – 6/17/23
Coaches Choice
-or-
“The Evil Queen“
Freedom (RX’d)
Teams of 2
120/90 Calorie Row
30 Power Snatch (135/95)
100/80 Calorie Row
45 Shoulder to Overhead (135/95)
80/65 Calorie Row
60 Bar Facing Burpees
Timecap: 30 Minutes

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