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Daily Wod

8
Jan

Rope climb

Thursday 1/9/19 EMOM 10 min:10 front loaded lunges*Pick a heavy front loaded weight and do it 10 times every min. Sandbag, 2 KBs, 1 really...
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5
Jan

Happy birthday!

Monday 1/6/19 For 6 min:5 Plate squats10 Cossack squats+Front squatWork to a heavy set of 5 w/3 sec pause on first rep+“Halfway!”2 rounds:47 KB swings...
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3
Jan

Good job Alan!

Saturday 1/4/19 ”Dermyer” In teams of 2:AMRAP 37 min:A. Run 400mB. AMRAP 10 Box jump overs (24/20)15 Plate ground to overhead (45/25)20 Sit-ups*A runs and...
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2
Jan

New year new you!!!

Thursday 1/2/19 W/partnerAMRAP 8 min:Alternate full rounds8 V-ups10 Alt leg v-ups12 Hollow rocks+In teams of 2:5 rounds for time:40 Wallballs (30/20)40 KB swings (70/53)40 Box...
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31
Dec

Happy new year!

Wednesday 1/1/20 ”Murph”For time:Run 1 mile100 Pullups200 Pushups300 Air squatsRun 1 mile*Wear a 20 pound vest if you have one**Split ups reps however you wish...
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31
Dec

New years eve

Tuesday 12/31/19 In teams of 2:60/40 Calorie bike40 DB thrusters (50/35)20 Devils press (50/35) @10 min:150/100 Calorie bike100 Burpee box jumps (24/20)@30 min:20 Devils press...
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