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WOD 01.07.18

Skill Work Double Unders Conditioning Buy-in: 150 Double Unders – then – 21-15-9 Overhead Squat 95/65# KB Swings 55/35# Box...

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WOD 01.06.18

HERO WOD – ‘Matt B.’ 5 Rounds For Time: 5 Burpees 10 Chest-to-Bar Pull-Ups 20 Wall Ball Shots (20/14 lb)...

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WOD 01.05.18

Warm-up: Yoga/mobility Partner WOD – AMRAP x 24mins 5 Clean and Jerks 115/85# 7 Box Jumps 24/20in 9 KB Swings...

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WOD 1.04.17

Warm-up Coaches Choice Strength/Conditioning Focus knees back and out while chest and butt rise together from the first to second...

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WOD 01.03.17

QOTD How is it going on the new year’s resolutions? Wednesday Strength/Conditioning 5 minutes Tabata Air squats Push-ups Squat hold...

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