1. Performance/Fitness:* EMOM x 8: Evens: Run 200m Odds: 60% of Max Rep Muscle Ups (Goal is UB) 2. Make 3 attempts at each of the following: Max Set Toes-to-Bar Max Set Double Under Broad Jump for distance. *Post highest scores for TTB, double under’s, and max broad jump attempts. **SAVE THE DATES** -Saturday, December…
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1. Performance: Deficit Strict Handstand Push Up-Build to max deficit for 5 reps. Perform all 5 reps unbroken. Rest as needed between attempts. OR Fitness: Deficit Strict Handstand Push Up-Build to max deficit for 5 reps. Does not have to be unbroken, but rest between reps should be limited. Rest as needed between attempts. 2.…
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9am Community Trial Class 1. Skill: Movement Prep 2. For Time: 30 Thrusters (115/75) 25 Box Jumps (24/20″) Run 800m 25 Box Jumps 30 Thrusters 10am Member’s Only Class 1. Skill: Movement Prep 2. “Andy”* For Time: 25 Thrusters (115/75) 50 Box Jumps (24/20”) 75 Deadlifts Run 1.5 Miles 75 Deadlifts 50 Box Jumps 25…
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1. Snatch-1RM 2. Clean & Split Jerk-1RM Post WOD (Optional): This weeks active recovery work: 1. 15-20 minutes of mobility (move blood beforehand). 2. 30 Minute Low Intensity AMRAP: Jog 800m :30s Plank Hold Row 1000m :60s Side Plank Hold, :30s/side 3. 10-15 minute static stretching. **SAVE THE DATES** -Saturday, December 9th @ 8pm (Upstairs):…
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