Wednesday Wod 11.7.18

4 Rounds For Time Run 400 Meters Row 500 Meters 16 Dumbbell Thrusters 45/30# Optional Work Not For Time 100′ Suitcase Carry L 100′...

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Tuesday Wod 11.6.18

Sumo Deadlift 5-5-5 Reps (Perform These Dead Stop) Push Press 5-4-3-2-1 Reps Optional Work 3 Tough Sets Single Leg Good Morning x 10 3...

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Monday Wod 11.5.18

20 Minutes To Establish Your Heaviest Set Hang Clean + 2 Front Squats + Clean Then Level 1 5 Minutes AMRAP Burpee Pull-up Level...

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Saturday Wod 11.3.18

“Nancy” 5 Rounds For Time Run 400 Meters 15 Overhead Squats 95/65# Optional Work Establish Your Heaviest Set Hang Power Clean + Power Clean...

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Friday Wod 11.2.18

5 Tough Sets Back Squat x 5 @33X1 Then In Partners Level 1 10 Minutes AMRAP 60 Double Unders 20 Handstand Pushups (Partners Switch...

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Tuesday Wod 10.30.18

20 Minutes E120 (10 Sets) 3 Snatches Then “Randy” For Time 75 Snatches 75/55# Optional Work 3 Tough Sets Snatch High Pull x 5...

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Monday Wod 10.29.18

5 Tough Sets Bench Press x 5 5 Tough Sets Strict Weighted Pull-up x 5 Optional Work 3 Tough Sets Supinated Grip Bent Over...

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