Friday 08.18.17

WOD NFT

5 Rounds

20 KBS

10 Deadlifts BW or Tire Flips

10 Burpee Broad Jumps

2 Sprints

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Thursday 08.17.17

1 Minute AMRAP Burpees

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WOD 2 Rounds

600m Run/Row 

25 Hang Power cleans 63/95

50 Sit Ups

25 SDHP 63/95

75 Double Unders

25 Box Jump Overs

/ by / in WOD

Wednesday 08.16.17

EMOM for 10 Minutes

10 Burpees

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4 Rounds

400m run

10 Shoulder to OH 73#/115#

12 Front Rack Lunges

14 Toes To Bar

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Gym News:

Pilates Class with Bill

Wednesday August 16 @ 6:30pm

Bring your own mat if you have one.

Please be on time

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Tuesday 08.15.17

1 Mile Run

then AMRAP 

5 Clusters 83/125

10 Pull Ups

15 Burpees

Time Cap 20 Minutes

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Gym News:

Pilates Class with Bill

Wednesday August 16 @ 6:30pm

Bring your own mat if you have one.

Please be on time

/ by / in WOD

Monday 08.14.17

AMRAP in 3 Minutes

Burpees

======rest 2 minutes=======

AMRAP in 15 Minutes

20 KBS

20 Squats

20 Sit Ups

=====rest 2 minutes====

AMRAP in 3 Minutes

Row For Cal

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/ by / in WOD

Friday 08.11.17

5 Rounds NFT

10 Snatch – increase weight 

15 Toes to Bar

10 Burpee Box Jump Over

30 Double Unders -unbroken

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/ by / in WOD