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OPEN TO THE PUBLIC WOD 0900! Partner Wod: 800m Run Buy In 100 Wall Balls 100 KBS 53/36 100 Burpees 800m Run Buy Out
OPEN TO THE PUBLIC WOD 0900! Partner Wod: 800m Run Buy In 100 Wall Balls 100 KBS 53/36 100 Burpees 800m Run Buy Out
HERO WOD FRIDAY! “TK” 20:00 MIN AMRAP 8 Strict Pull Ups 8 Box Jumps 36/30 12 KB Swing 70/53 THEN Core Cash Out: 50-40-30-20-10 Sit Ups Second In Low Plank
Every 2:00 X 4 6 Strict Press Into Max Rep Bent Over Row (Same Bar) (From Floor) THEN 3 Rounds: 3-6-9-12 Thruster 75/55 Burpee Over Bar AFTER each set of 12 row 30/20 Cal then re start THEN Accessory Work: 21-15-9 Ring Dips Push Ups
Core WOD 3 rounds: 10 V-Ups 20 Russian Twist 45/25 30 Sit Ups THEN 2 RoundsFOR TIME OF: 200m Double KB Farmers Carry 30 Box Jump Overs 200m Double KB Farmers Carry 30 Toes To Bar @53s/35s THEN Mobility: 2:30 Pigeon Stretch Each Leg targeting the Hamstring
Every 1:30 X 6 3 Back Squats (Building) then 10:00 AMRAP 12/9 Cal Row 10 HSPU 8 Squat Cleans @155/105 then Accessory Work: 5 X 5 Barbell Curls