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Blog 2017-05-19T14:11:14+00:00
1611, 2017

WOD: Friday 11/17/17

Back Squat
5×3
followed by…
“Empty Spaces”
Alternating Tabata x 16 (8 each)
Empty Bar Back Squats
Double Unders

1511, 2017

WOD: Thursday 11/16/17

“Reverse Ring of Fire”
For Time:
3-6-9-12-15
200m Run*
Strict Pull ups
Strict Ring Dips

*Before each round

1411, 2017

WOD: Wednesday 11/15/17

“Animal Farm”
Teams of 3:
AMRAP 20:
200 Meter Farmers Carry (70’s/53’s)
100/75 Calorie Row
200 Meter Farmers Carry (70’s/53’s)
75 Wallballs (20/14)

1311, 2017

WOD: Tuesday 11/14/17

“Basket Case”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

811, 2017

WOD: Thursday 11/9/17

“Hang ‘Em High”
3 Rounds:
7 Burpee Pull-ups
50 Air Squats
10 Hang Power Snatches (95/65)

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