WOD 12.16.19
Strength Back Squat – 4×4 @ 90% Bench Press – 4×4 @ 90% Metcon 4 RFT: 25/20 Cal. Row 20...
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Strength Back Squat – 4×4 @ 90% Bench Press – 4×4 @ 90% Metcon 4 RFT: 25/20 Cal. Row 20...
5 RFT: 25 Knees to elbows 40 double-unders Squat cleans *Rep scheme by rd: 15/13/11/9/7 **Weights by rd: 95/65, 115/85,...
Bring your friends to honor this fallen HERO! Donations for the family will be accepted but not required. Class times:...
Announcement: Saturday we will be honoring Officer Stephen Carr by doing CARR 413 HERO WOD and taking donations to support...
Strength Deadlift – 5×5 @ 85% Strict Press – 5×5 @ 85% Metcon 15 min AMRAP: 400m Row 10 Push...
Warmup Movement Prep/Activation 3 min Row (:30 easy,…
Warmup Movement Prep/Activation 2 sets: 10 Banded Pull…