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Category: WOD
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Monday August 20th, 2018

Warm up- DROM + Running Drills 1 Round 300m Run 5 Box Jumps 10 Wall Balls WOD- “Kelly” For Time: 5 Rounds 400m Run 30 Box Jumps 24/20 30 Wall Balls *If boxes are not open just go to wall balls, and then back to box jumps. Post WOD- 150x Ab-Mat Sit ups     […]

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Friday August 17th, 2018

Warm up- 3 Rounds 15/12 Cals 10 Goblet Squats 5 BB Push Press + 5 Thrusters 15 Sit ups Skill- In 10 Mins.. Build to a heavy Thruster from the Rack Then: 5 sets of 3 @ 75% of that single WOD- In teams of 2: 20 Min AMRAP 15/12 Cal Row or Ski 10 […]

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Thursday August 16th, 2018

Warm up- DROM + Running Drills 1 Rounds 300m Jog 10 Cal Row 10 Cal Bike WOD- 1st For Time: 1 Mile Run 1,000m Row 1K Bike *Start at any position, but note what order you took on the board. Skill- 5 Sets 3 Weighted Pull ups 5 Strict C2B pull ups 7 Kipping Pull […]

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Category: WOD
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Wednesday August 15th, 2018

Warm up- 3 Sets 20/15 Cals 5/5 Single Leg KB Deads 10 KB Swings 5 Burpees 10 Sit ups Skill- 20 Mins 1RM Deadlift WOD- 3 RFT 15 C2B Pull ups 20 Burpees 15 SDLHP’s 95/65 Post WOD- 5 Sets 15 GHR’s 15 Weighted Sit ups Tweet

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