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W.O.D.

December 18, 2016

12.19.2016 WOD

A. Mobility B. Warm-up 500m row Followed by Barbell warm-up C. WOD “12 Days of Christmas WOD” 1 Snatch (135/95) (Rx lite: 115/75) 2 Shoulder to […]
December 16, 2016

12.17.2016 WOD

A. Mobility B. Warm-up 250m row 12 Wall Balls 10 push-ups 2 rounds C. WOD 10-9-8-7-6-5-4-3-2-1 Manmakers (50/30)* Walking lunges w/ dumbbell** Pull-ups (Rx+ muscle-ups @ […]
December 15, 2016

12.16.2016 WOD

A. Mobility & Warm-up B. Strength 15 minutes to find 1RM Overhead Squat C. WOD 100 Overhead Squats (95/65) for time. Five (5) Box Jumps every […]