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Home / Monthly Archive for: "September 29th, 2017"

SATURDAY TEAM WOD 9/30/17

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Registration is still open! Don’t miss out. SIGN UP HERE! WARM UP: 400 M. Run 10 Walking High Knee Holds  10 Walking Flamingos  10 Walking Lunges  10 Inch Worms  10 Side Lunges  10 High Kicks Then: Mobility  SKILL / LIFT: Practice Worm Technique WOD: (Teams of 6) 21-15-9 Worm Thrusters Synchronized Burpees Over Worm 1 […]
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“092917” WOD 9/29/17

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WARM UP: 400 M. Run or Row 3 Rounds 10 Pass Throughs  10 Good Mornings  10 Front Squats  5 Inch Worms 10 Scorpions  Then: Mobility  SKILL: EMOM 10 ODD: 2 Rope Climbs (Take no more than 3 sec. between reps.) EVEN: 10 KBS (53/44) (44/35) (35/26) (26/20) *Adjust reps accordingly to skill.  LIFT: Back Squat […]
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