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Nov 20th, 2014

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Category: Todays WOD
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WOD 11/21/2014

Main – WOD View Public Whiteboard Metcon (No Measure) How To Row And Use Computer LVL3: 5k Row (Time) Max Effort 5k Row LVL2: Metcon (Time) Row 4000 M LVL1: Metcon (Time) Row 3000 M $CO$: Metcon (No Measure) 4 Min of 30 seconds on 30 seconds off Hallow Body Rocks Snatch Pull (5X5@95%) Clean […]

Nov 19th, 2014

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Strongman/woman – 11/20/14

Main – Strongman/Woman View Public Whiteboard Bench Press (5×5 @ 90% of your 5RM) Circus DB Press (5×3 – Heavy) GHR (4×8) Hyper Extensions (2×20) DB Curls (6×20)

Nov 19th, 2014

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Category: Todays WOD
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WOD 11/20/2014

Main – WOD View Public Whiteboard Skill: Front Squat (6 @65%, 6@70%, 6@75%, 5@80%, 5@80%) LVL3: Metcon (AMRAP – Reps) 4 Rounds 1 Minute Push press 155/100 1 Minute Box Jumps 30/24 1 Minute Ball Slams 20 1 Minute Ring Dips (Shoulders To Ring) 1 Minute Rest LVL2: Metcon (AMRAP – Reps) 4 Rounds 1 […]