Monday Wod 7.22.19

20 Minutes to Establish 3 Heavy Sets Hang Clean x 3 (Just Above Knees) 20 Minutes To Establish 5 Heavy Sets Back Squat x...

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Saturday Wod 7.20.19

Schedule Reminder – 8am and 9am classes only this morning. NSCF’s 10 year anniversary party starts at 10am at the Elks Lodge. Establish a...

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Friday Wod 7.19.19

15 Minutes To Establish a 1 Rep Max Thruster (From the Ground) Then In Partners 2 Rounds For Time 80 Calorie Row 40 Thrusters...

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Wednesday Wod 7.17.19

20 Minutes To Establish a 1 Rep Max Clean and Jerk Then Choose 1 of the Following Benchmark Workouts “Elizabeth” 21-15-9 Reps For Time...

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Tuesday Wod 7.16.19

Establish a Max Unbroken Set Toes To Bar 5 Rounds For Time 15 Deadlifts 15 Burpee Pull-ups Level 1 – 155/105# Level 2 –...

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Monday Wod 7.15.19

20 Minutes To Establish a 1 Rep Max Overhead Squat 11 Minutes AMRAP 11 Overhead Squats 11 Push Press Run 200 Meters Level 1...

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