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Home / Monthly Archive for: "December 30th, 2017"

SATURDAY TEAM WOD 12/30/17

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WARM UP: 400 M. Run or Row 10 Walking High Knee Holds  10 Walking Flamingo’s  10 Walking Lunges  10 Inch Worms  10 Side Lunges  10 High Kicks Then: Mobility SKILL / LIFT: Warm up WOD Movements WOD: (Teams of 2) 8 MIN. CAP Partner A: 400 M. Run (while) Partner B: 500 M. Row AMRAP […]
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“RED SKULL” WOD 12/28/17

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WARM UP: 50 Single Unders 10 Bumper Jacks 2″ 10 Bumper Jacks 4″ 2 Rounds  10 Lunge w/ Pass Through 10 Good Mornings 10 Front Squats 10 Clean Extensions  10 Clean Pulls  Then: Mobility WIN SKILL: For Time: (10 Min. Cap) 60 HSPU  LIFT: EMOM 10 3 Full Cleans *Build to a heavy unbroken triple. […]
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