10.16.17

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Wod 3 rounds for time: Run 400 meters 21 Toes to Bar 12 Hang Squat Cleans (115/80)

11 Oct

10.12.17

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Squat Clean 3-3-3-3-3-3-3-3 Perform a set every 2 minutes These are NOT touch and go reps. Drop and reset each rep. Loading Guidelines: Sets 1-4: Warmup sets (40-70% 1RM) Sets 5-8: Working sets (80-85%) Wod 15-12-9 reps for time: Power Cleans (135/95) Thrusters

10 Oct

10.11.17

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DeadLifts 3-3-3 Building Wod 3 Rounds for time 400m Run 12 Deadlifts 225/155 15 Ab Mat sit ups with Med Ball 20/14

09 Oct

10.10.17

Posted under: Uncategorized

Wod “Karen” 150 Wall balls 20,14