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CONGRATULATIONS TO TEAM “PR OR ER” FOR WINNING THE 2026 STAND FIRM CUP! Consistency, Judging, Judges Course, and Diapers carried the team to victory. Great job Coach Daniel and Chloe. Don’t expect a repeat next year!
WARM UP
2 Rds
Run or Row 200/250
10 Lunges
10 Kneeling KB Single Arm Presses 5 each arm
10 POF Squats
5 Burpees to a Plate
STRENGTH
Bench Press
5@55%, 3@60%, 1@70%
5@60%, 3@70%, 1@75%
5@70%, 3@75%, 1@80% or above
WOD
13 min AMRAP
3 Wallwalks
6 Hang Cleans 155/115
12 Skier Jumps
ICING
30 GHD Sit Ups
DU and Crossover practice
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