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WOD

23
Jan

FRIDAY

OPEN“Crash Test”For Time: 1,500 / 1,200 Meter Row 30 Deadlifts (245/165)45 Lateral Barbell Burpees PERFORMANCE“Crash Test”For Time: 1,500 / 1,200 Meter Row 30 Deadlifts (225/155)45...
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22
Jan

THURSDAY

OPEN – PERFORMANCE – FITNESS“Absurd”On the 3:00 x 6 Rounds:24 AbMat Sit-ups16/12 Calorie Bike Erg6 Barbell Strict Presses *Build in Strict Press Weight*
21
Jan

WEDNESDAY

OPEN & PERFORMANCE“Opening Day”21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) FITNESS“Opening Day”21-15-9:Wallballs (14/10)Strict Pull-ups (12-9-6)Thrusters (75/55)Box Jumps (24/20)Kettlebell Swings (53/35)
20
Jan

TUESDAY

OPEN – PERFORMANCE – FITNESS“Tri Sprint Intervals”5 Rounds:AMRAP 4:30/20 Calorie Row20/14 Calorie Bike ErgAMRAP 10 Meter Shuttles4 Minutes Rest Between Rounds.
19
Jan

MONDAY

Back Squat Heavy Set of 3 “Dumbledore” For Time: 50/35 Calorie Assault Bike30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 50 Single Dumbbell Goblet...
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19
Jan

SUNDAY

OPEN GYM 1PM-2PM OPEN – PERFORMANCE – FITNESS“Grip It & Rip It”5 Rounds:25 Kettlebell Swings (53/35)200′ Single Arm Farmer’s Carry (53/35)20/15 Calorie Bike Erg100′ Walking...
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17
Jan

SATURDAY

OPEN & PERFORMANCE“Loose Thread”AMRAP 30, Team of 360/45 Calorie Ski——-3 Rounds of3 Power Cleans (135/95)6 Burpees9 Air Squats——-3 Rope Climbs 60/45 Calorie Ski——-6 Rounds of3...
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16
Jan

FRIDAY

OPEN – PERFORMANCE – FITNESS“Blue Steel”3 Rounds:7 Power Snatches (75/55)7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Bike 3 Rounds:7 Power Snatches (75/55)7...
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