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TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD 2rds of Barbara Heavy Grace @ 80/50 2rds of Barbara *Barbara is 20 x Pull Ups / 30 x Push Ups / 40 x...

04 November, 2019 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: 6x Complex 1 x Clean 1 x Front Squats 1 x Jerk Accessory: 3x 12 x RDL ...

03 November, 2019 /

TEAM WOD In Teams of 3 - "Don't Drop the Ball" 1 mile Medball run - All team members run 120 x Wallballs 80 x Db Box Step Overs @ 22.5/15 40 x...

01 November, 2019 /

Warm Up: Coaches Warm Up Skill: 8 min EMOM ODD - :40sec Hollow Hold EVEN - 6 - 12 x Toes Through Rings Work Capacity: 6min Time Cap 400m Run 15...

30 October, 2019 /

Warm Up: Coaches Warm Up Skill: Thrusters + Pull Ups Work Capacity: "Fran" 21 - 15 - 9 Thrusters @ 42.5/30 Pull Ups ...

29 October, 2019 /

TEAM TUESDAY In Teams of 3 9 min AMRAP 20 x Worm Thrusters 20 x Sync Worm Burpess 2 mins Rest 9 min AMRAP 20 x Worm Cleans 50ft Worm...

28 October, 2019 /

Warm Up: Coaches Warm Up Work Capacity: Intervals Every 4 mins x 5 1 lap run 12 x HSPU 8 x Burpees ...

27 October, 2019 /
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