WOD
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Category: WOD
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Thursday 01/02/14

Strength: 20:00 Establish a 1 rep max on Front Squat Conditioning: 3 rounds of :40/:20s (15:00 total) 1) Taxi Driver with 10# plate 2) Box Jumps 3) Ring Rows 4) Pistols 5) Sledgehammer  

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Category: Commentary
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Happy New Year!!! (Expansion & Promotions)

It’s been a FAST 6 months. In June of 2013, Kevin Pierson and Zack Hiser started working out in Zach & Jenn Dowdy’s alleyway garage in the Riverview neighborhood of Kankakee. It was small, stuffy, and hectic – But raw, exciting, and spontaneous. We all took a leap of faith, with similar goals in mind […]

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Category: WOD
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Tuesday 12/31/13

…Same as Monday Clean 9×1 for a new 1rm & “Grace” *If you’ve already performed Monday’s workout = Row 2000m for time  

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Category: WOD
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Monday 12/30/13

Strength (30:00) Clean 9×1. *Been a long month of cleans. Strive for a new 1rm   WOD: “Grace” 30 repetitions of Clean & Jerk (135/95#)   Cool Down: Shoulder Mobility for 5:00

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