Tuesday 7/3

WOD

1. Performance:     Muscle Up-Max Reps Consecutive*       OR       Fitness:     Muscle Up-1 Minute AMRAP for Max Reps*For Time:   2. 10-9-8-6-6-5-4-3-2-1 Kettlebell Swings (2/1.5)     30 Double Under’s      100m Run     Immediately into…     200m Single Arm Kettlebell Front Rack Carry (Alternating sides every 50m)   SAVE THE DATES:…

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Monday 7/2

WOD

1. Hang Clean-Build to 1RM. 2. Front Squat-Build to 1RM. 3. Performance:     Strict Handstand Push Ups-Max Reps Consecutive*       OR       Fitness:     Strict Handstand Push Up-Max Reps in 1 Minute* *1 attempt.    Post WOD (Optional): This weeks active recovery or grab some friends and hit the following…   Row…

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Saturday 6/30

WOD

9am Community Trial Class 1. Skill: Movement Prep   2. 3 Rounds For Time:     Run 300m     20 Russian Kettlebell Swings (70/53)     20 Hand Release Push Ups   10am Member’s Class 1. Skill: Movement Prep   2. With a partner, 20 minute AMRAP (165/115):     P1: Run 400m  …

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Friday 6/29

WOD

FREE FRIDAY! 1. Skill: Movement Prep   2. For Max Reps*     3/4 Tabata, 20s on, 10s off x 3 minutes of:     Toes-to-Bar     +     3/4 Tabata, 20s on, 10s off x 3 minutes of:     Calorie Row     +     3/4 Tabata, 20s on, 10s off…

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