Thursday 10-4

1. EMOM x 6 (3 Sets):     Evens: 6 Burpees+4 Muscle Ups     Odds: 6 Burpees+8 Toes-to-Bar   2. 12 Minute AMRAP:     20-40-60… Calorie Row     10-20-30… KB/DB Box Step Ups (24/20″, 50/35, hand, altnerating)   *SAVE THE DATES* –Saturday, October 6th: LIVE FIRE WOD! An email with more details will be…

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Wednesday 10-3

1. Tempo Deadlift 6-4-2-BUILDING @ 31X0. Rest 3-4 minutes between heavy sets. 2. For Time:     90 Double-Unders     30 Power Cleans (115/75)     60 Double-Unders     20 Power Cleans      30 Double-Unders     10 Power Cleans   *SAVE THE DATES* –Saturday, October 6th: LIVE FIRE WOD! An email with more details will…

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Tuesday 10-2

1. For Time:      Run 400m      12 Jerks (165/115)      Run 400m      12 Jerks      Run 400m 2. 3×20 Russian Twists-Tough load.     Rest 1-2 minutes between sets.  *Your choice of Jerk variation.    *SAVE THE DATES* –Saturday, October 6th: LIVE FIRE WOD! An email with more…

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Monday 10/1

1. Skill: Movement Prep   2. “Garrett”     17 Minute AMRAP (1 for every year of service)     3 Burpees (1 for each of his girls left behind)     9 C2B Pull Ups (E.O.W 9/14/2018)     14 Wall Ball Shots (20/14, 11′)*     18 Kettlebell Swings (2/1.5)   In honor of…

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