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WOD

23
Dec
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Friday

Workout of the Day “Son Of A Nutcracker” 18:00 AMRAP 100m Suitcase Carry (70/53)200/150m Row*15 Russian KB Swings *Row increases 100m after each full round....
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22
Dec
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Thursday

Workkout of the Day For Time 100-80-60-40-20Double Unders50-40-30-20-10*Cal Bike30-25-20-15-10Sit-Ups Post WOD 3 SETS16 Alt. DB Hammer Curls16 Alt. DB Strict PressMax Banded Tricep Pull-Downs
21
Dec
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Wednesday

Pre WOD Front squat 5-5-5 Workout of the Day EMOM For 21:00 MIN 1&2 – AMRAP of…7 Wall Balls (20/14)5 Handstand Push-Ups3 Front Squats (155/105)MIN...
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20
Dec
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Tuesday

Pre WOD 5 rounds for quality 7-10 box ring rows7-10 ring dips Workout of the Day 6 Rounds For Time Muscle-Ups (Athlete Choice)*15 Box Jump...
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19
Dec
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Monday

Pre WOD In 15:00, build to a heavy 1 rep clean and jerk Workout of the Day “The Cali Bear” Every :30 For 20 minutes1...
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