WOD 12.18.19
Metcon 4 RFT: 5 Deadlifts 185/135# 15 Bar over burpee 20 Wallballs 20/14# 25 Double unders *18 min Timecap Post-WOD...
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Metcon 4 RFT: 5 Deadlifts 185/135# 15 Bar over burpee 20 Wallballs 20/14# 25 Double unders *18 min Timecap Post-WOD...
Strength Hang Power Clean *15 mins to work up to heavy 2 rep Metcon For Time: 50 Cal. Assault Bike...
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:...
Warmup Movement Prep/Activation 3 min Row (:30 easy,…
Warmup Movement Prep/Activation 2 sets: 10 Banded Pull…