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Category: WOD
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Thursday March 29th, 2018

Warm up- DROM or Dodgeball WOD- Teams of 3: 15 Min AMRAP Max Cal Row -Rest 1 Min- 15 Min AMRAP Max Cal AB -Rest 1 Min- 15 Min AMRAP Max Cal Ski Post WOD- 3 Rounds 1 Min Plank 1 Min Side Plank R/L 2:00 Wall Sit Tweet

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Category: WOD
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Wednesday March 28th, 2018

Warm up- 100m Run 25 air squats 100m Run 10 push-ups 100m Run 10 Good mornings (no weight with air) 100m Run 10 Burpees Followed by… (Use an empty bar except for the pass throughs) 5  pass throughs (use a pvc) 5 Dip and drive 5 Elbows high 5 High hang muscle snatch 5 Hang […]

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Category: WOD
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Tuesday March 27th, 2018

Warm up- 3 Rounds 15/12 Cals of your choice 10 Sit ups 5/5 Single Leg KB Deads 10 BB Good Mornings :20 Bar Hang *Prep for WOD WOD- 17 Min Cap 3 Rounds for time: Run 400 meters 21 Toes to Bar 12 Deadlifts (275/185) *Row if the cold scares you 🙂 Post WOD- 3 […]

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Category: WOD
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Monday March 26th, 2018

Open season will officially be over after today!! You guys are all Rock Stars and we couldn’t be more proud of all of you.  Some serious beast at K3!!!! Warm up- 3 Min Row/bike/ski 10/10 Kettlebell press 10/10 Windmill 10 Kettlebell swing *light weight 5/5 Double dumbbell overhead walking lunge 5/5 Single arm dumbbell overhead […]

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