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Category: WOD
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Wednesday December 6th, 2017

Warm up- 1.) 1 Min Banded Front Rack Stretch 1 Min KB Calf Stretch 2.) 2 Rounds 1 Min Row, Bike, Jump Rope :15 Second HS Hold 15 Russian Swings Round 1: 10 Kip Swing Round 2: 3 Kip swings + 2 Pull ups + 3 Kip Swings Round 1: 10 Goblet Squats Round 2: […]

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Category: WOD
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Tuesday December 5th, 2017

Warm up- 1.) 2 Rounds 20 Jumping Jacks 20 Side to Side Bunny Hops 20 Clap Jacks 20 Mountain Climbers 2.) Joint Prep *Set up and Prep for workout (Can Run two heats if necessary) WOD- 20 Min Cap 17.1 10 Alt. DB Snatch 50/35 15 Burpee Box Jump Overs 20 Alt. DB Snatch 15 […]

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Category: WOD
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Monday December 4th, 2017

Warm up- 1.) 5 Reps each side of 3-Way Hip Stretch + Squat Hold (Hold 3-5 Seconds at each position Spiderman Stretch Sprinter Hammy Stretch Samson Stretch Deep Squat 2.) 1 Min Row/AB 10 Push ups to Down Dog 10 AS 10 Goblet Squats 10 BB Back Squats 10 BB Good Mornings Skill- Every 2 […]

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Category: WOD
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Friday December 1st, 2017

Warm up- 1.) :60 Per Side Banded Front Rack Stretch 2.) 2 Rounds 1 Min Row or Bike 10 Long Lunges 10 Spiderman Walks 10 Roll over V sits *Grab a bar and prep for C+J Skill- 20 Mins 1 Rep Max C+J *If you get done before 20 mins, drop weight and hit some […]

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