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All I wanna do is zoom-a-zoom-zoom-zoom And a poom-poom, just shake ya rump!!

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 rounds 20/16 cal echo bike or 25/20 cal assault bike 100’ front rack walking lunges 2×50/35# -rest 5 min 3 rounds 20/16 echo or 25/20 assault bike 15 DB front squats 2×50/35# Metcon (No Measure) If time: 3 sets- 20 …

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Technology sucks

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 sets RX- 30 wall balls 20/14 20/16 cal echo bike-25/18 assault bike 10 alt DB snatch @ 70/50# -rest 3:30 between sets- 4 sets GOLD- 30 wall balls 14/10# 16/12 cal echo bike- 18/13 assault bike 10 alt DB snatch …

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#almostfriday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Power Snatch (10×1 @ 60-70%) 1 rep every 1:30 Power Clean and Jerk (10×1 @ 60-70% ) 1 rep every 2 min Metcon (No Measure) 3 rounds 12 ring row (feet on box or bench all the way under the bar) 15 med …

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