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Holiday Hours
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Sunday 1.1.17 WOD
Monster Mash! WOD #1 “True Grit” 2,000 meter Row After the first minute begin ‘Death by Thrusters’ (95,65) With a running clock start the row. At the 1-minute mark get off the rower, do one thruster, then resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. […]
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Protected: Sunday 1.1.17 WOD NOTES
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Saturday 12.31.16 WOD
Partner Up! New Year Novice Comp. WODs WOD 1 15min AMRAP 1000m Row (split 500m/500m) 60 Box Jump Overs 24,20 50 Power Snatches (95,65,75,45) 40 Front Rack Lunges (95,65,75,45) 30 STOH (95,65,75,45) Max Synchronized Burpees Over Bar **Score total burpees –At 20min Begin WOD 2– WOD 2 Hang Clean 3RM, 10min total time for both […]
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Protected: Saturday 12.31.16 WOD NOTES
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Holiday Schedule
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Friday 12.30.16 WOD
WOD Happy 32nd Birthday Coach Lea! **Last complete 12.30.15 “Coach Lea’s 2014 Birthday WOD” For Time: 31 Deadlifts (95,65,75,55) 31 Hang Cleans 31 Front Squats 31 Push Press 31 Burpees 31 Push Press 31 Front Squats 31 Hang Cleans 31 Deadlifts **20min time cap **2016 complete 32 Reps of each movement $Out Back Rack Lunge […]
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Protected: Friday 12.30.16 WOD NOTES
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Thursday 12.29.16 WOD
WOD “Tri Sprint Intervals” 5 Rounds of 4:00 on / 4:00 off: 30,20 Calorie Row 30,20 Calorie Bike AMRAP 10m Shuttle Runs **Score total 10m shuttle runs **courtesy of CFNE $Out Box Squat (5×3 @ 75%, below parallel, wide stance) WOD NOTES
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Protected: Thursday 12.29.16 WOD NOTES
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