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WOD 12.3.17

WOD 12.3.17

Metcon Buy-in – 1000m Row 10-20-30 Power Snatch 95/65# Walking lunges 95/65# Slam Ball over the shoulder 40/25# Cash out...

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WOD 12.2.17

WOD 12.2.17

Hero WOD – ‘Whitten’ 5 RFT: 22 KB Swings 70/55# 22 Box Jumps 400m Run 22 Burpees 22 Wallballs 20/14#

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12.1.17

12.1.17

Skill work Pirouette Handstands Strict HSPU’s Handstand Walks WORKOUT 16 Min AMRAP 4 Shuttle burpees (burpee, run 25 ft, burpee,...

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11.30.17

11.30.17

Warm-up Skills and drills (karoake, bear crawls, soldier kicks, toe reaches, leg swings, side lunges, inchworms, burpee broad jumps, duck...

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11.29.17

11.29.17

Warm-up Max reps for each movement for 1 minute each: 0-1 row 1-2 kbs 2-3 row 3-4 shuttle runs 4-5...

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