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WOD

wod

7
Dec

Friday

1. Warm-up Coaches Choice 2. Strength 1 Max Set of Deadlifts @ 65% of current 1RM 3. WOD AMRAP 15 Minutes 20 Wall Balls 10...
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6
Dec

Thursday

“Annie with a row and air squats 500 Meter Row 50 air squats 50 double unders 50 sit ups 400 Meter row 40 air squats...
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5
Dec

Wednesday

1. Warm-up Coaches Choice 2. Strength 1RM Power Snatch 3. WOD For Time: 50 Chest to Bar Pull Ups 50 Thrusters 75/55lbs 50/30 Calorie Bike
4
Dec

Tuesday

1. Warm-up Coaches Choice 2. Strength 5RM Back Squat 3. WOD 3 Rounds: Run 400m 15 Bar Facing Burpee 30 Dumbbell Snatch 50/35lb Scaled 35/20
3
Dec

Monday

Hey gang! There will be no more 9am classes, it will now be open gym. Thanak everyone 1. Warm-up Coaches Choice 2. Strength Find your...
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30
Nov

Friday

1. Warm Up: Coach Choice 2. Strength Find a 1RM Front Squat 3. Met-Con 3 Rounds: 100’Farmer’s Carry Run 400m 4. Interval 4 Rounds: AMRAP...
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29
Nov

Thursday

Warm Up: Coaches Choice Strength: 5 rounds 5 pull ups 10 push up 5 Dips 10 air squats Work: 10 rounds: 10 Burpees 25 double...
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28
Nov

Wednesday

1. Warm-up Coaches Choice 2. Strength In 10 Minutes Find 1RM Push Press 3. Work 3 rounds: 25 Cal row 20 Alternating DB Snatches 15...
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