WOD Saturday 6.4.16

In Partners, Complete 2 Rounds For Time Run 400 Meters (Together) 50 Box Jump Overs 24/20” Run 400 Meters (Together) 50 Front Rack Lunge...

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WOD Friday 6.3.16

Strict Press 3-3-3-3-3 Reps (Go heavier than on 5/13) Then “JT” 21-15-9 Reps For Time Handstand Pushup Ring Dip Pushup Optional Work 5 Rounds...

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WOD Wednesday 6.1.16

10 Minutes EMOM Min 1 – 2-4 Strict Muscle-Ups Min 2 – 15-45′ Handstand Walk Then 12 Minutes AMRAP 40 Wall Ball Shots 30/20#...

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WOD Tuesday 5.31.16

7 Sets Building 1 Clean Then Front Squat 3-3-3-3-3 Reps Optional Work DB Bulgarian Split Squat 3 x 8/Leg Rest 1 Minute Between Sides...

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WOD Monday 5.30.16

Memorial Day, Class Schedule Is As Follows 9AM and 10:30AM ONLY “Murph” For Time Run 1 Mile 100 Pull-ups 200 Push-ups 300 Air Squats...

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Saturday WOD 5.28.16

With a Partner And A Running Clock 0:00 – 10:00 Establish a 1RM Power Clean (VIDEO) 10:00 – 20:00 AMRAP 20 Power Cleans 135/95#...

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Friday WOD 5.27.16

5 Sets Building: 2 Split Jerk Dips + 1 Split Jerk (VIDEO) Then Perform 5 Thrusters on The Minute (VIDEO) 0:00-5:00 – 75/55# 5:00-10:00...

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