Saturday

11/25/17   Warm up: Dynamic   Skill: game   Wod: Luck of the Draw partner wod w/deck of cards   Diamonds-Goblet squats 53/35 Hearts- T2B Spades- Single arm db snatch 50/35 Clubs- Burpees   Ace’s=200m partner run w/sandbag 1st Joker: 1000m partner row switch every 250m 2nd Joker: partner sit ups toss w/med ball 50…

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Hero Wod

Saturday 11/11/17 Warm up: group then: tabata jump rope Veterans day Hero WOD: Jenny AMRAP 20 20 overhead squats (45 pounds) 20 back squats (45 pounds) 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised…

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Grip Test

Thursday November 9 2017 Warm up: 400m row PVC warmup 2x: 5 pull-ups 10 empty-bar deadlifts (focus on form) 15 sit-ups A.) EMOM 10 e. :30 bar hang o. 4 deadlifts 185/135 B.) 5 RFT 15 toes-to-bar 10 deadlifts 135/95 5 strict pull-ups 1:00 DB hold 35/20 This will be a good one guys!! Come…

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