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Thursday February 1st, 2018
Metcon 16 Min AMRAP 70/50 Cal Assault Bike W/ Remaining Time AMRAP: 21 KB Swings #53/35 15 Wall Balls #20/14 9 T2B
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WORKOUT OF THE DAY
Wednesday January 31st, 2018
Strength Power Snatch (Work Up to a 2 rep power snatch Not TNG!) Metcon (Time) 3 RFT 25 Power Snatch #75/55 15 Box Jump Overs 24/20
Tuesday January 30th, 2018
Metcon Cindy (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
Monday January 29th, 2018
Strength Thruster (2 Rep MAX from the floor! No Jerk! ) Metcon 3 min Max Double Unders For Time: 50 Thrusters #95/65 *Every drop 10...
Saturday WOD
Partner WOD 200 Double Unders 160 Front Rack Walking Lunges #95/65 120 C2B Pull Ups 80 Clean and Jerks #115/75 40 Bear Complex #115/75...
Friday January 26th, 2018
Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Max Height Box Jump
Thursday January 25th, 2018
Metcon (AMRAP - Rounds and Reps) 8 Min AMRAP 10 DB Thrusters #35/20 10 Pull Ups Rx+ DB #50/35 2 Min REST 8 Min AMRAP 18/15 Cal Row ...
Wednesday January 24th, 2018
Metcon (Time) 200m Run 60 KB Swings #53/35 400m Run 30 Wall Balls #20/14 400m Run 30 Push Press #115/75 200m Run 60 Med Ball Squat...
Tuesday January 23rd, 2018
Strength Power Clean (Work Up to a HEAVY 3x1) Metcon (Time) 30-20-10 Burpee Box Jump Overs 20" T2B Time Cap 15 Min
Monday January 22nd, 2018
Metcon (Time) 7 RFT 12 P. Snatch #95/65 35 Double Unders
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