1. Skill: Movement Prep 2. With a Partner For Time: 3 Rounds of: 600m Medicine Ball Run (20/14)-Together 40 Calorie Row/Assault Bike-Any way. 20 Burpees-Any way. Intermediate/Masters: (14/12) On-Ramp: 400m Run (14/12 or unweighted) 15 Burpees-Any way. *SAVE THE DATES* -Friday, October 26th: FREE Friday! Bring a…
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1. Skill: Movement Prep 2. From 0:00-8:00: Strict Press-Build to heavy single. + From 8:00-16:00: Front Squat-Build to heavy single. + From 16:00-26:00: Deadlift-Build to heavy single. *Post your strict press, front squat, and deadlift weight to the whiteboard. 3. Post WOD…
Details9am Community Trial Class 1. Skill: Movement Prep 2. For Time: Run 800m with Medicine Ball (20/14) Directly into 3 rounds of: 10 Pull Ups Run 200m 10am Member’s Class 1. Skill: Movement Prep 2. “Partner Heartburn” For Time: Run 1 Mile-Together…
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1. 3 sets of the following complex: 1 Power Snatch 1 Overhead Squat 1 Snatch 1 Overhead Squat MODERATE load across. Perfect technique. Rest 3 minutes between sets. 2. 3 sets of the following complex: Power Clean Push Press Clean …
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