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Friday December 2nd , 2022 AMRAP 15 3 – 6 – 9 – 12 – etc Power clean 135 / 95 burpees to target
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Wednesday November 30th , 2022 4 Rounds Run 400m 12 push jerk 135 / 85 3 rope climbs
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WOD Tuesday November 29th , 2022 EMOM 20 Odd Row 15 / 12 calories Even 5 heavy deadlifts
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WOD Monday November 28th , 2022 21 – 15 – 9 Wall Ball Pull up 5 min cap At 8:00 min mark 21 – 15 – 9 Wall balls Box Jumps 5 min cap at 16 min mark perform : 21 – 15 – 9 box jumps pull ups. 5 min cap
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Friday November 25th , 2022 830 and 12 class only 5 rounds 10 front squats 155 / 105 15 pull ups
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830 class only ( here is your chance to Earn your carbs ) Partners will pick up a ball and not let it down until the wod ends : Run 400M with ball together share 100 Step ups with ballRun 400M together share 100 Calories on any machine Run 400M together share 100 toes to...
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November 23rd , 2022 * thanksgiving hours 830 only * Friday , 830 and 12 only ( open gym available between 830 – 12 and for True coach programming) * Saturday after 830 group class , New programs announced ( Nutrition / aerobic capacity ) The Ghost 6 Rounds 1 min max cal row 1...
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* thanksgiving hours 830 only * Friday , 830 and 12 only ( open gym available between 830 – 12 and for True coach programming) * Saturday after 830 group class , New programs announced ( Nutrition / aerobic capacity ) Tuesday November 22nd , 2022 deadlift 6 – 4 – 2 – 6 –...
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* thanksgiving hours 830 only * Friday , 830 and 12 only ( open gym available between 830 – 12 and for True coach programming) * Saturday after 830 group class , New programs announced ( Nutrition / aerobic capacity ) Monday , November 21st , 2022 AMRAP 15 Run 250m 12 KBS 12 Goblet...
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Friday November 18th , 2022 6 x 3 Squat snatch ( practice , consistency , then intensity ) B. Cash out Partner AMRAP 15 share 50 cals share 30 bar muscle ups ( scale with burpee pull ups )
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