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Category: WOD

Big and Quick

5 . 3 . 19 A. Build to a heavy power clean and push jerk B. EMOM 20 ODD : Row 15 / 12 calories Even : 3 power clean and push jerks 185 / 125

Flying Squirrel

WOD 5 . 2 . 19 6 Rounds Run 250m 6 Bar muscle ups ( scale with 6 banded bar muscle ups or with 12 pull ups ) 36 Dubs

Death By Day

WOD 5 . 1 . 19 Death by : Power clean 185 / 125 ( 70% ) Wall Balls 10m Shuttle runs with med ball

Black Widow

WOD 4 . 30 . 19 Buy In : 400m Run 10 – 1 Front Squat 155 / 105 Strict HSPU Cash Out 400m Run

Free Bird

WOD 4 . 29 . 19 A. 10 min EMOM 3 rep touch n go snatch ( building ) B. Freedom Bird 21 – 15 – 9 Calorie row power snatch 115 / 75 burpee over bar

Funky Town

WOD 4 . 25 . 19 For time Run 500m 15 Squat clean thrusters 135 / 95 150 Dubs 15 Squat clean thrusters 135 / 95 Run 500m

How High

A. max height box jump , one step B. 10 Rounds 1 rope climb 10 push ups 10 Box Jumps 1 50 ‘ sled push

Strength Day

WOD 4 . 24 . 19 A. 1 set 20 reps back squat with 60% B. 3 sets of 10 push press c. 5 sets of 5 strict pull ups ( add weight if you can ) Use a partner for assistance for strict pull up help. Coaches will demo D. 1 set of 250m […]

Zombies on Fire

4 . 23 . 19 A. Zombie on Fire 3 Rounds for time Row 500m Run 400m Rest 1 minute Score total time B. AB – 30 5 Rounds 10 seconds L sit 20 seconds hollow hold 30 second plank rest 1 minute.

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