“KWAY Good Bye” Teams of 5 5000m Row 100 Pullups 2 Partner Carries (150m) 100 Situps 200m Sprint w/ Med Ball (20) 100 KBS (53, 35) 30 Wall Walks 800m Run relay style 300 DUs 200m Team Backward Run 100 Burpee Box Jumps (20)
Read More »Announcements Please join us tonight, Friday March 29 after the 6:00pm class for a going away party for Kevin Whalen. Stop in for a few drinks! Endurance 1000m Row for time WOD 4RFT 400m Run 21 Box Jumps (24, 20) 10 Hip Extensions
Read More »WOD “Open 13.4” AMRAP 7 3 Clean & Jerk (135, 95) 3 T2b 6 C&J 6 T2B 9 C&J 9 T2B ………. Continue up ladder for 7 minutes.
Read More »Strength EMOTM 10 Mins. Do 5 Hang Power Clean & Jerks 50-60% 1RM WOD 3 Rounds, each for time 25 KBS (53, 44) 20 Burpees 50 DUs Rest 2 minutes
Read More »Strength Squat Snatch 3-3-3-3-3 WOD 12-9-6-3 Thrusters (95, 65) C2B Pullups 200m Run
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