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WOD

25
Sep

Wednesday

Open & Performance Push Press Build to Heavy Set of 10 Then… “Clothesline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box...
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24
Sep

Tuesday

OPEN – PERFORMANCE – FITNESS “Flip Flop” 30-20-10: Kettlebell Swings (53/35) Calorie Bike Directly into… 10-20-30: Deadlifts (135/95) Calorie Row Women Complete (21-15-9 / 9-15-21)...
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23
Sep

Monday

OPEN & PERFORMANCE Front Squat 3 Sets of 5 “Wasabi” For Time:  1,000 Meter Run 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees...
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23
Sep

Saturday

No open gym Sunday, Sept. 23rd OPEN & PERFORMANCE “Sock Hop“ Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Row...
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20
Sep

Friday

Gym will be closed on Sunday Sept. 23rd. No open gym that day.  OPEN & PERFORMANCE “Overtime” For Time: 200 Meter Run, 21 Power Snatches...
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19
Sep

Thursday

STRENGTH: Single Arm KB Floor Press 3×8 each arm Single Arm KB Bent Over Row 3×8 each arm Half Kneeling Single Arm Bottoms up KB...
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18
Sep

WEDNESDAY

3 Sets: Sandbag Anderson Squats x 7 Side Plank x :40/side SA DB Z-Press x 5 each arm (3111 Tempo) OPEN & PERFORMANCE “Gwen” 15-12-9:...
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