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FRIDAY 7.13.18

“Doce” AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) [...]

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Tuesday 7.10.18

5 Rounds for total reps: Handstand Push-ups (rest 1:00) Leadfoot For time: 50 Pull-ups 50 Wall Ball Shots 20/14 50 Kettlebell Swing 53/35 Fitness 5 rounds for total time: Handstand hold (rest [...]

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Monday 7.9.18

Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans [...]

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FRIDAY 7.6.18

Today is Free Friend Friday! Rough and Tumble 5 Rounds for Time 40 Double Unders 30 KBS 53/35 20 Wall Balls 20/14 10 Box Jumps 24/20 Fitness 5 Rounds 80 Singles 30 KBS 35/26 20 Wall balls 14/10 [...]

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Thursday 7.5.18

8 minutes Hang power clean Heavy 3 Partner deck of cards Grab a partner and go for time. While one partner is rowing 250 meters, the other is flipping over cards from a standard 52 card deck with [...]

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Wednesday 7.4.18

July 4th Open gym 8:00a.m.-10:00 a.m. hero WOD DVB For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball [...]