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Protected: Friday 5.12.17 WOD NOTES
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Thursday 5.11.17 WOD
Prom Location & King/Queen WOD #3 CrossFit Prom Leaderboard Update Prom Box Competition Explanation Mobility Overhead Archetype WOD “Livin’ On A Prayer” For Time: 800m Run 40 Burpees over the Bar 20 Power Snatches (95,65,65,45) 10 Bar Muscle Ups (30 Pull Ups) • Burpee over bar, hips do not have to open. 2 foot take […]
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Wednesday 5.10.17 WOD
Prom Location & King/Queen WOD #2 CrossFit Prom Leaderboard Update Prom Box Competition Explanation Mobility Calf & Quad WOD “Take My Breath Away” 100 Dubs (300 singles) 75 Cal Row 50 DB Front Rack Lunges (45,35,35,25) **partition work however you see fit** • 20min time cap • DB in each hand, L+R = 2 • […]
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Tuesday 5.9.17 WOD
Prom Box Competition Explanation Mobility Medial Chain WOD “Parents Just Don’t Understand” 3 Rounds 400m Run 25 Sit Ups 20 DB Push Presses (35,25) 15 Deadlifts (185,135) $ Out 10min EMOM Odds: 15/12 Cal Row Evens: 4 Front Squats @ 70% WOD NOTES
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5.8.17 Box Brief
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Protected: Thursday 5.11.17 WOD NOTES
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Protected: Wednesday 5.9.17 WOD NOTES
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Protected: Tuesday 5.8.17 WOD NOTES
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Monday 5.8.17 WOD
Prom Location & King/Queen WOD #1 Prom Box Competition Explanation Mobility Pigeon Complex + Front Rack WOD **Choose your fastest metcon below and complete, 15min time cap** “Karen” 150 Wall Balls “Elizabeth” 21-15-9 Squat Cleans + Ring Dips “Jackie” 1000m Row, 50 Thrusters, 30 Pull Ups $Out Thruster (1RM from the rack) WOD NOTES
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Protected: Monday 5.8.17 WOD NOTES
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