Protected: Thursday 5.11.17 WOD NOTES
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Protected: Wednesday 5.9.17 WOD NOTES
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Protected: Tuesday 5.8.17 WOD NOTES
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Monday 5.8.17 WOD
Prom Location & King/Queen WOD #1 Prom Box Competition Explanation Mobility Pigeon Complex + Front Rack WOD **Choose your fastest metcon below and complete, 15min time cap** “Karen” 150 Wall Balls “Elizabeth” 21-15-9 Squat Cleans + Ring Dips “Jackie” 1000m Row, 50 Thrusters, 30 Pull Ups $Out Thruster (1RM from the rack) WOD NOTES
Protected: Monday 5.8.17 WOD NOTES
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Protected: Sunday 5.7.17 WOD NOTES
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Sunday 5.7.17 WOD
Mobility Shoulder Jobe WOD “Empty Cals” 2 Rounds 200 Meter Prowler Push (empty) 30 Calorie Bike 200 Meter Prowler Push (empty) 60 DUBs (x2) –Rest 5min to WOD #2– “Fist Full Of Dollars” 21-15-9 Thrusters (95,65,75,55) KB Swings (55,35,45,25) $ Out 10min EMOM Even: 3-5 Muscle-ups Odd: 4-6 Kipping Deficit HSPU Rx+ = weight vest […]
Protected: Saturday 5.6.17 WOD NOTES
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Saturday 5.6.17 WOD
Mobility Hip Wall Opener WOD “I” Partner Up 100 Calorie Row 50 Burpee Bar Hops 50 Squat Cleans (115,75,95,65) 50 Alternating T2B (L+R=1) 50 Squat Cleans 50 Burpee Bar Hops 100 Calorie Row $ Out Have a great weekend! WOD NOTES
Protected: Friday 5.5.17 WOD NOTES
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