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Warm Up: Coaches Warm Up Skill: 8 min EMOM ODD - 1 - 7 x Strict Pull Ups EVEN - 7 - 14 x Ring Push Ups Metcon: Intervals 6 x...

23 February, 2020 /

TEAM WOD In Teams of 3 50 x Clean + Jerks @ 60/40 400m Run 50 x C2B 400m Run 100 x Burpees Over Bar 400m Run 50 x C2B 400m Run 50...

21 February, 2020 /

Warm Up: Coaches Warm Up Metcon: 5 min AMRAP 10 x Burpees 10 x Push Ups REST 3 mins 5 min AMRAP 10 x Air Squats 10 x Full KB Swings @...

20 February, 2020 /

Warm Up: Coaches Warm Up Metcon: Intervals Every 3 mins x 5 15/10 Cal AB 25 x Jump Lunges 25 x Air Squats ...

19 February, 2020 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: Snatch Warm Up + OHS + Snatch Balance then Snatch 2 x 2 @ 60% 2 x 1 @ 70% 2 x...

18 February, 2020 /

TEAM TUESDAY Partner WOD 50 x Deadlifts @ 100/70 50 x TTB 40 x Power Cleans @ 60/40 40 x Box Jumps 30 x STOH @ 50/35 30 x HSPU 20 x Thursters...

17 February, 2020 /

Warm Up: Coaches Warm Up Skill: 12 min Handstand Hold Progressions Metcon: Benchmark - "Annie" 50 - 40 - 30 - 20 - 10 Double Unders Sit Ups ...

16 February, 2020 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: Front Squat 3 - 3 - 3 Thrusters 3 - 3 - 3 Push Jerk 3 - 3 - 3 ...

14 February, 2020 /

Coaches Warm Up Metcon: 3x 5 min AMRAPS 7 x DB Hang Power Clean + Jerk @ 22.5/15 7 x HSPU 7 x Burpees 2 min rest between AMRAPS's 3 different scores ...

12 February, 2020 /
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