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Category: WOD
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Friday August 3rd, 2018

Warm up- 100m Run 10 Ring rows 5 Clapping Push-ups 100m run 5/5 Single Arm KB Thrusters 5 Jumping Squats 100m Run 10 BB Front Squats 5 BB Thrusters Skill- Every 2Mins x 10 2 Thrusters (Climbing) 10 Pull ups RX+ 3 MU’s WOD- 10 Mins to Finish… 60 AS 50 Push ups 40 Alt. […]

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Thursday August 2nd, 2018

Warm up- 35 Cal Machine 35 Push Ups 100 DU’s Skill- 15 Mins Bench Press 5-4-3-2-1 WOD- Teams of 2: 5 Rounds Each for Time: 15/12 Cal Bike 10 Burpees *Go HAM *If you go solo, no rest. 5 Rounds going nuts. Post WOD- 50 Russian Swings (AHAP) Tweet

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Category: WOD
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Wednesday August 1st, 2018

Warm up- Running Drills Then: 2 Sets 5 Inch Worms 10 Goblet Squats 15 KB Swings WOD- (0-9 Mins) Max Effort 1 Mile Run (9-24 Mins) Find your 3RM Deadlift (24-30 Mins) Max Wall Balls 20/14 *Every time you break 5 Burpees **Two Scores, your mile time and then your DL weight + 5lbs for […]

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Category: WOD
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Tuesday July 31st, 2018

Warm up- DROM 3 Sets 200m Run or Row 10 DB Push Press 5 Burpees Skill- Push Press 3-2-1-3-2-1 *2nd Wave heavier than 1st WOD- For Time: 5 Rounds 10 Pull ups 10 Push Press 135/95 50 DU’s RX+ 5 Weighted Pull ups 45/35 Post WOD- 5 Sets of 10 Ring Dips 5 Min EMOM […]

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