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  • Writer's pictureJohn Fadel

Wed PVF 5,7:15,8:15,9:15am,5:30pm

Updated: Jul 26, 2023

Lift: Bench & Hip thrusters

Every 2:30 x 6

Complete 5 reps each round building of:

Bench press & Hip Thrusters

Add weight each round to achieve a heavy set of 5.


Partner WOD

AMRAP (with a Partner) in 15 minutes

7 Burpees

10DU or 25 singles

3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 Ib)

3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 Ib)


Partners switch after each full round.

On a 15-minute clock, with a partner, perform as many rounds and repetitions as possible ("AMRAP") of the prescribed work in the order written. One partner works at a time. Partner 1 completes a round, then Partner 2 completes a full round, then switch again. Continue in this way for the full 15 minutes.

Core: everyone together

3 rounds

25s low plank

20s mtn climbers

15s shoulder taps






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