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WOD – November 29, 2018 at 11:28PM

#WOD 11/30/18 A) 5 Rounds: Thruster x 3 GHD Hip Extension x 10 B) In teams of 4, alternate movements to complete 5 Rounds each of: Station 1: Wall Balls x 20 (20/14) Station 2: Burpees x 20 Station 3: Calorie Bike x 15/12 Station 4: Rest *cannot advance to the next station until all […]

WOD – November 27, 2018 at 09:21PM

#WOD 11/28/18 Every minute on the minute for 32 minutes: Minute 1: Max Calorie Row Minute 2: Rest Minute 3: Max rounds/reps of: 10 Jumping Pull-ups 10 Pushups 10 Jumping Lunges Minute 4: Rest (Score movements separately)

WOD – November 24, 2018 at 10:49AM

#WOD 11/24/18 A) EMOM12 1. Turkish Get Up x 1/1 AHAP 2. Russian KBS x 20 AHAP B) “Fight Gone Bad” 3 Rounds of one minute stations, max effort reps/calories of: Wall Balls (20/14) Sumo Deadlift High-Pull (75/55) Box Jump (24/20) Push Press (75/55) Calorie Row Rest

WOD – November 15, 2018 at 10:59PM

#WOD 11/16/18 A) Every 2 min for 6 rounds: Barbell hip thrust x 4 ​Weighted KB Step up x 4/4 B. In teams of 2, alternate movements to complete AMRAP23 of: Med Ball Cleans x 23 (20/14) Box jumps x 13 Rope climbs x 3