• 07JAN, 2018
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    WOD 8 JAN 2018

    For Time: 1200m Run 9 Pull Ups, 9 Thrusters 800m Run 15 Pull Ups, 15 Thrusters 400m Run 21 Pull Ups, 21 Thrusters @95/65  Core Cash Out For Time: 75 PVC Pipe Sit Ups 25 Toes to Bar

  • 04JAN, 2018
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    HERO WOD 5 JAN 2018

    “Hansen” 5 Rounds For Time: 30 KBS 2/1.5 30 Burpees 30 GHD Sit Ups

  • 03JAN, 2018
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    WOD 4 JAN 2018

    15:00 to find max: Hang P. Clean + Push Press Hang P. Clean + Push Jerk Hang P. Clean + Split Jerk THEN “Sky Hook” 3 Rounds For Time: 20 Hang Power Clean 20 Front Squat 20 Push Press @95/65 Core Cash Out Tabata Hollow Rocks 8 Rounds :20 SECONDS  OF WORK :10 SECONDS OF

  • 02JAN, 2018
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    WOD 3 JAN 2018

    Accumulate 5:00 Over Head Plate Hold 45/25  8:00 TIME cap METCON CASH/In  Run 800m 5 Rounds of: 15 Pull Ups 10 Deadlifts 225/155 5 HSPU CASH/Out  Run 800m Mobility Cash Out Accumulate 2:00 MIN Each LEG Deep Couch Stretch

  • 01JAN, 2018
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    WOD 2 JAN 2018

    6 MIN EMOM 5 BACK SQUATS 75 TO 80% 1 REP MAX METCON 10 RDS OF FOR TIME: 20 DOUBLE UNDERS 10 WALLBALL SHOTS 20/14 5 RING DIPS   MOBILITY CASH OUT 5 MIN SQUAT HOLD