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WOD

5
Dec

5 December 2018

We had the pleasure of having Super J (@jessdilts) and her hubs Aaron in yesterday before she goes into surgery on Friday. Jess has been...
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4
Dec

4 December 2018

4 December 2018 Warm-up: 500m Row, 3 Rounds: 12x Single arm KB Clean (6/side), 12x Single arm KB Snatch (6/side), 12x Single arm KB Push...
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3
Dec

3 December 2018

3 December 2018 Warm-up:  3 Rounds: Block Run, 20x Overhead lunge (light DBs), 6x Broad Jump Strength: Back Rack Reverse Lunge 5×10 (5 Right then...
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30
Nov

30 November 2018

30 November 2018 Baseline:  800m Run to Richmond, turn right and run to Buffalo Speedway, then, 15-12-9: Hand release push up, Sit up, Russian KB...
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29
Nov

29 November 2018

29 November 2018 Warm-up: W. Alabama Run, Lunge Across Gym, 5 Inchworms, 15 Slow Good Mornings with Empty Bar (Please don’t drop em!) Strength: Deadlift:...
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28
Nov

28 November 2018

28 November 2018 Warm-up: 3 Rounds: 200m Row, 10x KB Goblet Squats, 10x KB RDL, 5x Burpee Pull up. Strength: Clean (yes, Squat): 5×5 Slightly...
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27
Nov

27 November 2018

27 November 2018 Warm-up:  500m Row, 3 Rounds: 10x DB Push Press, 5x Inch worm, 10x Burpee Strength: Strict Press: 5×5 AHAP. 5-10# Heavier than...
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