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Warm Up: Coaches Warm Up Strength: Front Squat - deload week 5 x 5 @ 55% Work Capacity: 5RFT 50 x Dubs 15 x Push Press @ 35/25 10 x TTB ...

21 May, 2019 /

Warm Up: Coaches Warm Up TEAM TUESDAY - Partner WOD 1 x Lap run 60 x wallballs @ 20/14 60 x Burpees 1 x lap run 30 x Box Jumps...

20 May, 2019 /

Warm Up: Coaches Warm up Strength: Bench Press - Week 4 4 x 4 @ 75% 1 x Max reps @ 66% Work Capacity: Chipper - 12min Time Cap 500m...

19 May, 2019 /

TEAM WOD - Partner WOD For Time 70 - 60 - 50 - 40 Wallballs @ 20/14 30 - 25 - 20 -15 Double DB Box Step Overs @ 22.5/15 15 -...

17 May, 2019 /

Warm Up: Coaches warm Up Work Capacity: 11 RFT 9 x Thrusters @ 42.5/30 9 x Bar over Burpees ...

16 May, 2019 /

Warm Up: Coaches Warm Up Strength: Week 3 Front Squats All % off 90% of Max - 5 @ 75% / 3 @ 85% / 1 + @ 95% Work Capacity:...

14 May, 2019 /

Team Tuesday Warm Up: Coaches Warm Up Partner WOD 55 x Pull Ups 55 x Deadlifts @ 90/65 45 x TTB 45 x Hang Power Cleans @ 70/45 35 x HSPU 35 x...

13 May, 2019 /

Warm Up: Coaches Warm Up Strength: Bench Press 4 x 4 @ 75% 1 x Max reps @ 64% Work Capacity: 3RFT 10 x DB Clean + Jerks @ 22.5/15 15 x C2B 75...

12 May, 2019 /

Warm Up: Coaches Warm Up Strength: Front Squats % off 90% of Max 3 @ 70% / 3 @ 80% 3 + @ 90% Work Capacity: 29min Time Cap 2 mile...

09 May, 2019 /
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