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WOD

19
Mar

Monday 3-20-17

WOD 20 minute AMRAP 20 Calorie Row 20 Burpee Over Rower 20 DB Snatch (50/35) Scheduling Announcements: Gym Closed April 8th and 9th for Level 1 Certification.
18
Mar

Sunday 3-19-17

Open Gym 10AM to Noon Suggested WOD 42 GHD sit-ups 21 Squat clean thrusters, 115/80 30 GHD sit-ups 15 Squat clean thrusters 18 GHD sit-ups 9 Squat clean thrusters Scheduling Announcements:...
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17
Mar

Saturday 3-18-17

8AM Bootcamp 830AM Cycle 9AM Team WOD TEAM WOD Teams of 3: For time: 100/75 Calorie Row 75 Power Cleans (75/55#) 50 Barbell Burpees 100/75 Calorie Row 75 Front Squats...
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16
Mar

Friday 3-17-17

OPEN WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups *Men’s weight 225lb Deadlift, 20lb Wallball @10ft *Womens’s...
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14
Mar

Wednesday 3-15-17

WOD A. Bench Press (8×4) Use a weight that is comfortable and can maintain good form B. Metcon (Time) 4 Rounds 400m Run 40 Wall Balls (20/16)@10ft Scheduling Announcements: Gym...
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