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WOD 6/23/17

METCON 5 Rounds 10 Deadlifts (205/135) 10 Single DB Thrusters (35/25) - 5/side 400m Run ADVANCED 5 Rounds 10 Deadlifts (255/185) 10 Single DB Thrusters (55/35) - 5/side 400m Run Fight 4 Life We are in the homestretch for a good time and better cause! We still need...

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WOD 6/22/17

OLYMPIC WEIGHTLIFTING 10m EMOM 2 Hang Power Snatch METCON 12m AMRAP 5 Burpees 15 Swings (55/35) 20 Lunges ADVANCED 12m AMRAP 5 Burpees 15 Swings (70/55) 20 Lunges w/KB Fight 4 Life We are in the homestretch for a good time and better cause! We still need more...

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WOD 6/21/17

METCON 20m EMOM A) 150m Row B) 7 Push Press (95/65) 20 Double Unders ADVANCED 20m EMOM A) 150m Row B) 7 Push Press (135/95) 30 Double Unders Fight 4 Life We are in the homestretch for a good time and better cause! We still need more registrants, so don't delay so you...

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WOD 6/20/17

OLYMPIC WEIGHTLIFTING 10m EMOM Hang Power Clean Hang Power Clean & Jerk METCON 12m AMRAP 200m Run 15 Box Jumps 15 Push Ups ADVANCED 12m AMRAP 200m Run 15 Burpee Box Jumps 15 Ring Dips Fight 4 Life We are in the homestretch for a good time and better cause! We...

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WOD 6/19/17

METCON 500m Row 20 Front Squats (115/85) 20 Pull Ups 400m Run 15 Front Squats 15 Pull Ups 1000m Row 10 Front Squats 10 Pull Ups 800m Run 5 Front Squats 5 Pull Ups ADVANCED 500m Row 20 Front Squats (155/115) 20 Pull Ups (CTB) 400m Run 15 Front Squats 15 Pull Ups 1000m...

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WOD 6/17/17

PRE CLASS WARM UP 800m Jog -or- 1000m Row METCON 20 DB Snatch (35/25) - per side 20 Box Jumps 200m Run 15 DB Snatch 15 Box Jumps 400m Run 10 DB Snatch 10 Box Jumps 800m Run ADVANCED 20 DB Snatch (55/35) - per side 20 Box Jumps 200m Run 15 DB Snatch 15 Box Jumps 400m...

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WOD 6/16/17

PRE CLASS WARM UP 3 Rounds 200m Row 10 Stiff Leg DL (45/35) 10 Front Squats (45/35) STRENGTH Deadlift - 3x8 - Small Increase - Sets Across METCON 20m EMOM A)  10 Single Arm DB Thrusters (35/25) - 5/side 10 DB Lunges B)   7 Pull Ups ADVANCED 20m EMOM A)...

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WOD 6/15/17

PRE CLASS WARM UP 1000m Row 20 Push Press (45/35) 10 Deadlifts (45/35) OLYMPIC WEIGHTLIFTING 10m EMOM 1 Clean & Jerk (heavy) METCON 1000m Row 50 Push Ups 100 Sit Ups ADVANCED 1000m Row 50 Ring Dips 100 Toes to Bar -or- GHD Sit Ups POST CLASS 2m L Hang or L Sit **...

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WOD 6/14/17

PRE CLASS WARM UP 500m Row 15 Push Ups 10 Inch Worms 10 Pull Ups STRENGTH Push Press - 3x8 - Small Increase - Sets Across METCON 6 Rounds 5 Manmakers (35/25) 10 Wallball (20/14) 200m Run ADVANCED 6 Rounds 5 Manmakers (55/35) 10 Wallball (30/20) 200m Run POST CLASS 100...

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