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Blog Archive

WOD

4 RFT of

  • 400 Meter Run
  • 7 Roll-up Starfish Jumps
  • 10 SDLHP (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)

Skill

Push Jerks

WOD

Push Jerk 2-2-2-1-1-1

then

10 Alternate DB Split Jerks (RX: 35#/20#, L2: 25#/15#, L3: 20#/10#)

10 Turkish Getups (RX: 35#/20#, L2: 25#/15#, L3: 20#/10#)

10 Roll-up Star Fish Jumps

3RDFT

Performance WOD

Hang Squat Clean

5-4-3-2-1-1-1-1-1


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Today’s WOD

  • Saturday, 9/23/17

    Partner WOD Saturday! For time. 400 Meter Run w/ Medball (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#) 50 Medball Thrusters¬†(RX: 20#/14#, L2: 20#/12#, L3: 14#/10#) 400 Meter Run w/ Medball 100 Hand Release Push Ups (L2: Box Push-ups) 400 Meter Run w/ Medball 200 Double Unders (L2: 150 DUs, L3: 400 singles) Run is done together. […]
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