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WOD

June 26, 2019

GROUP WARMUP2 sets – :30 air bike50 meter sled push5 Hang power clean5 Push jerk 5 Burpee5 Box jumps  PACING DRILLS 3 rounds increase pace each round (75-85-95%)15/12 calories air...
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June 25, 2019

GROUP WARMUP 2 sets – :30 row/ski10 double under or singles 5 Dumbell snatch50ft farmers carry  MIX MODAL TESTFor time:2 rounds of:50 Double-unders 20/17 calories ski14 Dumbell snatch RX...
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June 24, 2019

GROUP WARMUP2 sets –5 T-Spine Opener5 Overhead plate stretch :20 frog stretch5 Goblet squats McGill big 3 + trainer led barbell warm up BARBELL WORKEvery 2:00 on for...
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June 20, 2019

GROUP WARMUP2 rounds of:30 row5 Box jump5 Dumbbell snatch10 Double under or single 5 Kettlebell swings Russian PARTNER CHIPPER2000 meter row 60 Box jumps 24/202000 meter run60...
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June 19, 2019

GROUP WARMUP2 sets – :30 air bike5 external oblique openers variation: leg raise5 Overhead plate stretch :20 frog stretch5 Goblet squats  MIXED STRENGTH WORKCircuit 1:3 sets –100...
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June 18, 2019

GROUP WARMUP1 round of –:30 On each machineAirbikeBike-ergSki-ergRow MACHINE PACE AND SPEED TEST¬†3 rounds of:2:00 Max Calorie RowRest 1:002:00 Max Calorie Bike-ergRest 1:002:00 Max Calorie...
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June 17, 2019

GROUP WARMUP2 sets –5 T-Spine Opener5 Overhead plate stretch :20 frog stretch5 Goblet squats McGill big 3 + trainer led barbell warm up BARBELL WORKEvery 2:00 on for...
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