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Category: WOD
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Friday November 3rd, 2017

Warm up- 1.) 2 Rounds 75 SU’s :30 Shoulder on Box Stretch 30ft Backwards Bear Crawl + 3 Pike Push ups 10 Kip Swings 10 Long Lunges Then: 10 Pass Throughs 7 OHS 7 Snatch Grip Push Jerk to OH Squat 7 Snatch Balance Skill- Every :90 for 6 Sets: 1 Snatch Balance + 1 […]

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Category: WOD
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Thursday November 2nd, 2017

Warm up- 2 Min Row or Bike IT Band Roll Lat Roll Mobility Coach Led Skill- Deadlift 5-5-5-5-5 WOD- For Time: 10 Min Cap 100 SDLHP 95/65 *EMOM 5 Burpees *Start With Burpees Post WOD- Tabata Russian Twist (8 Rounds Straight) Immediately into: Flutter Kicks for 4 Rounds Immediately into: Sit-ups for 4 Rounds Immediately […]

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Category: WOD
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Wednesday November 1st, 2017

Warm up- 1.) 3 Min row, bike, jog or jump rope 2.) 2 Rounds 10 Front Rack In and Outs 10 Front Squats 10 Push Press 5 Good Mornings WOD- In teams of 2: 11 Min AMRAP: 2000m Row Max Thrusters 95/65 -Rest 3 Mins- 9 Min AMRAP: 1000m Row Max Thrusters 115/80 -Rest 3 […]

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Category: WOD
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Tuesday October 31st, 2017

Warm up- 2 Rounds 75 SU’s :30 Shoulder on Box Stretch 50ft Bear Crawl + 3 Push Ups 10 Kip Swings 10 Long Lunges Then: 10 PVC Pass Throughs 10 OHS 7 Snatch Grip Push Press 7 Snatch Balance Skill- 20 Mins Snatch to a heavy single *Or take the 20 mins to work on […]

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