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Friday, 4/17/15


Team of two

5 min Row (minimum of one partner change)


10min AMRAP.

  • 30 sec of Back Squats (95#/65#)
  • 30 sec of KB (1.5 poods/1 pood)
    then repeat

Count total reps


Do the last Core Challenge

Last One Folks! 

Core Challenge WOD Day 21

Plank hold for time 
3 rounds as long possible
Post longest time 


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Today’s WOD

  • Wednesday, 6/28/17

    WOD Push Press 1-1-1-1-1-1 then 1+ at 60% of last set of 1 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
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