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    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

    WOD 12/2/19

    December 2, 2019

    WOD 11/30/19

    November 30, 2019

    WOD 11/29/19

    November 29, 2019

    WOD 11/27/19

    November 27, 2019

    WOD 11/26/19

    November 26, 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

    WOW 2/18/17

    February 18, 2017

    |

    Brandon and Amber Evenson

    Core: x4

    20 leg raises

    15 Supermans

     20 banded abmat situps

     

     

    For time: 15min time Cap

    500m Row

    40 Russian KB swings 53/70

    500m Row

    40 Snatches 55/75

    500m Row

    40 Bar facing burpees

     

     

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