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WOD

Friday

A. pullup/kb swing skill work. B. ‘Helen’ 3 rounds for time: Run 400m., 21 KB swings, 12 pullups *goal is to scale appropriately to go...
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Thursday

Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Minutes 3-4, 9-10 &...
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Wednesday

50 Minute Run, Row, or Bike for Max Distance

Tuesday

Amrap 15 minutes 20 Russian KB swings 10 burpees 200 m. run *partners alternate tasks to accumulate as many rounds as possible in 15 minutes

Monday

A. Build to a Clean and Jerk Heavy Single in 10 minutes B. 5 Minute Amrap  “DT” 12 deadlifts 9 hang power clean 6 push...
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Friday

Join us at 5:45pm for our Annual 12 Days of Christmas Partner Workout!

Thursday

Teams of 2: AMRAP 12 min: 30 cal. assault bike 30 dumbbell thrusters

Wednesday

AMRAP 20 min: Calorie Row/burpee over rower 30 cal/30 burpee over rower 25 Cal/25 burpee over rower 20 cal/20 burpee over rower 15 cal/15 burpee...
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Tuesday

A. E1-2MOTM x 10 min: 1 clean and jerk. B. AMRAP 2 min: shoulder-overhead @ 60-65% of todays part A.