Tuesday 9/11

1. Skill: Movement Prep   2. In honor of 9/11…     “Luke”     Run 400m     15 Power Clean & Jerks (155/105)     Run 400m     30 Toes-to-Bar     Run 400m     45 Wall Ball Shots (20/14, 10′)     Run 400m     45 Kettlebell Swings (1.5/1)     Run 400m     30 Ring Dips     Run…

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Monday 9/10

1. 5 Rounds For Time:     5 Deadlifts (275/185)     10 Box Jumps (30/24″)   2. 3 Sets:      :30s Barbell Front Rack Hold-TOUGH*     :30s Rest   *Belly braced, knees locked, hips back.    *SAVE THE DATES* -Saturday, October 6th: LIVE FIRE WOD! This event will be highly controlled in regards to safety.…

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Saturday 9/8

9am Community Trial Class 1. Skill: Movement Prep 2. EMOM x 10:     Evens: Run 200m/Row 14/12 Cals (Alternate every even round)     Odds: 1 Round of Cindy*   *5 Pull Ups, 10 Push Ups, 15 Air Squats 10am Member’s Class 1. Skill: Movement Prep   2. EMOM x 20:     Evens: Run…

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Friday 9/7

1. Tempo Strict Press 3×5 @ 21X2-BUILDING to tough load, rest 2 minutes between sets.  2. Clean+Front Squat+Split Jerk 3×2+2+2-Build to tough load. Rest 2-3 minutes between sets.  3. Clean Grip Romanian Deadlift 3×8-10 @ 3113-Moderate load across. Rest 2 minutes between sets. Use straps if needed.  Post WOD (Optional):  This weeks active recovery or grab…

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