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Home / Monthly Archive for: "April 22nd, 2019"

“LION-O” WOD 4/23/19

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WARM UP: 400 M. Run or Row 10 Swimmers 10 Wall Slides 10 Wall Facing OHS 2 Rounds 10 Pass Throughs 10 Good Mornings 10 OHS 10 Snatch Extension Then: Mobility WIN SKILL: EMOM 7 5 HSPU *Adv. Strict LIFT: EMOM 10 2 Snatch + 1 OHS *Work to a heavy complex. WOD: “LION-O” For […]
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“IRONMAN” WOD 4/22/19

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WARM UP: 50 Jump Rope Singles 10 Bumper Jacks 2″ + 4″ 10 Y’s, T’s, & W’s 10 Reverse Fly’s 2 Rounds 10 Lunge w/ Pass Through 10 Good Mornings 10 OHS 5 Inch Worms + Scorpions Then: Mobility WIN SKILL / LIFT: EMOM 9 Min. 1: 5 Deadlift Min. 2: 5 Ring Swings Min. […]
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