Energizer Bunny
12 . 11 . 19 Every FRIDAY and SATURDAY in December and January is bring a friend day. AMRAP 25 Run 250 15 snatch 75 / 55 Row 250m 15 OHS 75 / 55
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Shoulders for Boulders
WOD 12 . 10 . 19 Every FRIDAY and SATURDAY in December and January is bring a friend day. 5 sets of 1 rep – strict press on the 90 seconds. building 5 sets of 2 reps push press on the 90 seconds building 5 sets of 3 reps push jerk on the 2 minute
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The Mundy Returns
WOD 12 . 9 . 19 Every FRIDAY and SATURDAY in December and January is bring a friend day. ” The Mundy Returns “ For time 10 – 1 Deadlift 205 / 155 Burpee Pull ups At the end of Rounds 10 , 5 and 1 … athletes run 250m with a heavy medball
Ice Cube
Every Friday and Saturday in December and January is bring a friend day. 12 . 6 . 19 4 Rounds 3 Squat Cleans 135 / 85 6 Toes to bar 4 Rounds 3 squat cleans 155 / 105 6 toes to bar 4 rounds 3 squat cleans 185 / 125 6 toes to bar
EMOM Nom Nom
12 . 5 . 19 21 min EMOM Minute 1 : 10 cal bike Minute 2 : 10 strict HSPU or 10 strict press DB Minute 3 : 40 dubs
Back Squat Triples
12 . 3 . 19 A. Back Squat triples 8 x 3 Back Squat on the 2 min B. Not For time 10 – 1 pull ups 10 – 1 dips
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George Foreman
WOD 12 . 2 . 19 George Foreman 5 x 2 min rounds, rest 1 minute 9 Deadlifts 7 Hang Power cleans 5 shoulder to overhead Max burpees over the bar Use a 155 / 105 barbell
TURKEY BOWL
ONLY 830 class today, go home and spend time with loved ones. Grateful for all of you! WOD 11 . 28 . 19 With a partner execute : 1600m run with your turkey ( wall ball ) 120 wall balls 80 pull ups 80 DB snatch 80 calorie Row 80 burpees
