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A. Mobility

B. Warm-up
40 Double-unders
20 sit-ups
10 Push-ups
2 rounds

Followed by 6-8 minute BB warm-up

C. WOD

Teams of 2
1000m row
50 Hang cleans (135/95)
50 Side lateral jumpovers bar
50 Knees-to-elbow
40 Power cleans
40 Jumpover bar
40 Toes-to-bar
30 Squat cleans
30 Jumpover bar
30 T2Bar to Muscle-up or T2B to Pull-up

For time (30 min cap)

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April 25, 2017

04.26.2017 WOD

A. Mobility B. Warm-up 40 Double-unders 20 sit-ups 10 Push-ups 2 rounds Followed by 6-8 minute BB warm-up C. WOD Teams of 2 1000m row 50 […]
April 24, 2017

04.25.2018 WOD

A. Mobility & Warm-up B. Warm-up Overhead Squats 3-3-3-3-3 C. WOD AMRAP in 11 min 7 OHS (95/65) 7 Wall Balls (20/14) 7 Box Jumps (24/20) […]
April 23, 2017

04.24.2017 WOD

A. Mobility B. Warm-up 10 Wall Balls 20 Twists 30 Knee high toe touches w/ medball 3 rounds C. WOD Teams of 2 120 Dumbbell Snatch […]
April 21, 2017

04.22.2017 WOD

A. Mobility B. Warm-up 40-30-20 Double-unders Sit-ups Twists C. WOD Buy-in: 800m run 21-15-9 Burpee Dumbbell Deadlift (50/35) or KB (53/35) Dumbbell step-ups (20″ box) Handstand […]