12.11.17
Wod: 50-40-30-20-10 reps for time: Double Unders KB Swings (53/35) Ab mat sit ups
Read More »12.8.17
Holiday party Saturday December 16 incontro Franklin 7pm Strength: Bench Press 2-2-2-2-2 Dead Lifts 2-2-2-2-2 Back Squat 2-2-2-2-2 build to 85-90 % effort Wod: Air Dyne Challenge
Read More »12.7.17
Wod 30/24 Calorie Row 30 Burpees 30/24 Calorie Row 30 Box Jumps (24/20) 30/24 Calorie Row 30 Burpee Box Jumps
Read More »12.6.17
Strength: 5 sets 2 Clean Pulls 1 Squat Clean 1 Jerk Wod: Amrap 12 Teams of 2 5 Dead Lifts 135/95 5 Hang Power Cleans 5 Front Squats 5 Jerks
Read More »12.5.17
Strength: Hang Power Snatch 3-3-3-3-3 Building Wod 21-15-9 Power Snatch 95/65 T2B
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