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WOD

30
Dec
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Friday

Pre WOD Bench Press* 5-3-1-5-3-1 *first wave should be heavier than second wave Workout of the Day 5 Rounds AMRAP x 2 MINUTES*10 Slam Balls...
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29
Dec
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Thursday

Workout of the Day EMOM For 21:00 MIN 1 – :40 Max Cal BikeMIN 2 – :40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy)MIN...
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28
Dec
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Wednesday

Pre WOD Deadlift 5-5-5-5 Workout of the Day ON A 3:00 RUNNING CLOCK…400m Run-Rest w/ Time Remaining-Then Into…ON A 5:00 RUNNING CLOCK…600m Run15 Deadlifts (225/155)-Rest...
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27
Dec
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Tuesday

Pre WOD Pull up skill work Workout of the Day 1.) AMRAP x 10 MINUTES2-4-6-8-and so on…Front Squats (95/65)Burpees Over BarChest to Bar Pull-Ups -Rest...
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24
Dec
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Saturday

Workout of the Day “12 Days of Christmas” 1 rope climb2 DL’s 275/1853 Devils Press 50/354 burpees5 C2B pullups6 KB swings (32kg/24/kg)7 WB shots 20/148...
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