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WOD

28
Nov

28 November 2019

Warm-up: Block Run, 20x Push-ups, Bear Crawl Length of Gym, Block Run Strength: Bench Press: 9-7-5-3-3 (sets of 3 at same weight, increase after every...
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27
Nov

27 November 2019

  27 November 2019 Warm-up: 12 Minute AMRAP: 200m Run to Audley, 8x Knees to elbow, 8x Wallball Cleans, 8x Wallball push press.  Strength: Push...
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26
Nov

26 November 2019

  26 November 2019 Warm-up:   3 sets: Block Run, 10x KB RDL, 8x Lunges, 6x Burpees Strength: Deadlift: 9-7-5-3 Increase weight each set.  Stamina: 1 Round,...
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25
Nov

25 November 2019

  25 November 2019 Warm-up:   W. Alabama Run, 20-16-12: Goblet squat, Speed skater (set up two stacks of plates for everyone to share), V-...
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22
Nov

22 November 2019

  22 November 2019 Warm-up:  Eastside Lap, then, 20-16-12: Wallball Clean and jerk, hanging knees to chest, gym bear crawl.  Strength: Bench Press: 9-7-5-5-3 (sets...
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