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Category: WOD
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Wednesday March 15th, 2017

Warm up- 3 Rounds 250m Row 7 BB Thrusters 5 Pull ups 3 Burpees WOD- 40 Min CAP In teams of 2: `100/75 Cal Row 75 Power Cleans 135/95 50 Barbell Burpees 100/75 Cal Row 75 FS 135/95 50 Barbell Burpees 100/75 Cal Row 75 Push Jerks 50 Barbell Burpees *Get after it!! Post WOD- […]

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Category: WOD
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Tuesday March 14th, 2017

Warm up- 2 min Row/AD 3 Rounds 30 DU’s 3/3 turkish Get ups 10 PVS OHS Skill- EMOTM x 12 Min 1- 10 Bench Press 155/105 Min 2-20 Push Ups *Scale to manageable weights and reps WOD- 21-15-9 Burpees “A” KB swings 53/35 Box Jumps Post WOD- Tricep Superset 12-10-8-6-4-2 Skull Crushers Push downs Tweet

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Category: WOD
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Monday March 13th, 2017

Warm up- 3 Rounds 15/12 Cal Row 10 DB Push Press 8 Box Jumps Skill- Every 2 Mins x 5 1 Push Jerk + 1 Split Jerk Set 1: 70% Set 2: 75% Set 3: 80% Set 4: 85% Set 5: 90% *% based off last Mondays 2RM WOD- 14 Min AMRAP 24 WB’s 20/14 […]

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Category: WOD
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Thursday March 9th, 2017

Warm up- -DROM- SKILL/WOD- RECOVERY DAY!! In 45 Mins Accumulate: 2,000m Rowing 10 Rope Climbs 50 Box Jumps 75 Russian KB swings (stay light) 100 Weighted Sit ups *Any order, Any rep scheme. EX. 500m row, 2 Rope Climbs, 25 Sit ups, 15 Swings, 10 Box Jumps *Any remaining time work on open Skillz 17.3 […]

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