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WOD

29
Nov

MONDAY

Hang Power SnatchOn the Minute x 10:2 Hang Power Snatches “No Air” AMRAP 15:30 Air Squats20 Hang Power Snatches (75/55)10 Strict Pull-ups HOME GYM OPTIONAMRAP...
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28
Nov

SUNDAY

OPEN GYM 1PM-2PM “High Horse” AMRAP 20: 1,000 Meter Assault Bike 50 Russian Kettlebell Swings (53/35)30 Box Jumps (24″/20″) HOME GYM AMRAP 20: 70 Double Unders 50 Single Dumbbell...
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27
Nov

SATURDAY

“So Fresh, So Clean” 10-9-8-7-6-5-4-3-2-1: Squat Cleans (135/95)  Before Each Round: 20/15 Calorie Row HOME GYM 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Squat Cleans (50’s/35’s)  Before Each Round: 200 Meter Run
26
Nov

FRIDAY

8:30AM & 9:30AM CLASSES ONLY TODAY – OPEN GYM UNTIL 12PM “Side Effects” 5 Rounds For Time:5 Deadlifts (245/165) 20 Double Dumbbell 1-Arm Push Press (50/35)20/15...
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25
Nov

THURSDAY

GYM OPEN FROM 8AM-9:20AM BLACK FRIDAY SCHEDULE: 8:30 & 9:30AM CLASSES – OPEN GYM TIL’ 12PM “Murph” For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1...
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24
Nov

WEDNESDAY

“Forecast” AMRAP 4:27/21 Calorie Row21 Power Snatches (75/55) 21 Bar Facing Burpees Rest 4 Minutes  AMRAP 4:21/15 Calorie Row15 Power Snatches (95/65) 15 Bar Facing Burpees Rest...
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23
Nov

TUESDAY

“Head Spin” For Time: 100 Double Unders 50 Single Dumbbell Hang Clean and Jerks (50/35)80 Double Unders 40 Single Dumbbell Hang Clean and Jerks (50/35)60 Double Unders 30 Single...
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22
Nov

MONDAY

“Chasin’ Waterfalls” 4 Rounds For Time:30/24 Calorie Row30 Wallballs (20/14)30 AbMat Sit-ups HOME GYM 50-40-30-20-10:Jumping LungesSit-ups