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    WOD 12/13/19

    December 13, 2019

    WOD 12/12/19

    December 12, 2019

    WOD 12/11/19

    December 11, 2019

    WOD 12/10/19

    December 10, 2019

    WOD 12/9/19

    December 9, 2019

    WOD 12/7/19

    December 7, 2019

    WOD 12/6/19

    December 6, 2019

    WOD 12/5/19

    December 5, 2019

    WOD 12/4/19

    December 4, 2019

    WOD 12/3/19

    December 3, 2019

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    Recent Posts

    Warm up 

    Strength/skill:

    Handstand and gymnastic work 

    (5x)

    A. 30sec-1min handstand hold 

    B. 30sec -1min dead hang pull up bar 

    Rest 2 mins after each round...

    WOD 8/30/18

    August 30, 2018

    run 2 laps around Samson building

    Burgner warm up x2

    Strength:

    A. Snatch balance 4x3 start @ 40% or less. You can go up if you are able

    B. Squat snatch 5x...

    WOD 7/1/16

    July 1, 2016

    Warm up 

    Strength: warm up to 80% of 1RM 

    A. Snatch EMOM (12mins) 

    Min 1: 2 Snatches 80% 

    Min 2: Rest 

    6 Rds for Time 

    6 OHS 105/155

    6 Burpee C2B 

    WOD 12/31/18

    December 31, 2018

    1/3
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    Featured Posts

    WOD 3/19/16

    March 19, 2016

    |

    Brandon and Amber Evenson

    Core warm up: 

    12 min EMOM 

    odd: 10 Knees to elbows

    even: 8 Burpees

     

    Strength: bench

    5x3 start at 50% end at 85-90%

     

    3rds for time:

    25 Slam balls 20/30

    20 Ring Push ups

    15 Pull ups

    400m Run

     

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