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Friday December 14, 2017

by Kristen December 15, 2017

Strength: 20 mins working to a heavy 3 rep hang clean Wod: Death by wall balls With a continuously running clock complete 1 wall ball the first minute, 2 wall balls the second minute, 3 the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of […]

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Thursday December 14, 2017

by Kristen December 14, 2017

Strength: push jerk technique work for 15 minutes. Go light and focus on technique Wod: 5 rounds Every 5 mins 300 Max Effort row rest remainder of 5 mins

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Wednesday December 13, 2017

by Kristen December 13, 2017

Wod 1: 3 rounds 5 mins on 2 mins off Start where you left off 9 thrusters 95/65 9 chest to bar pull ups Rest 5 Mins Wod 2: 10 min amrap 200 double unders 100 air squats 50 hand release push ups

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Tuesday December 12, 2017

by Kristen December 12, 2017

Strength: 12 min eomom 5 deadlifts at 70% Wod: 4 rounds 10 cleans 135/95 5 shoulder to overhead 135/95

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Monday December 11, 2017

by Kristen December 11, 2017

12 min EOMOM 5 front squats at 70% Wod: Randy 75 snatches 75/55 50 Alt DB snatch for those that haven’t snatched before

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Friday December 8, 2017

by Kristen December 8, 2017

Strength: 12 min EOMOM 2 squat cleans at 70% Wod: 1000m row 30 ground to overhead 115/75 30 burpees 800m run

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Thursday December 7, 2017

by Kristen December 7, 2017

Strength: 6 rounds 30 sec max effort; 30 second rest Ring dips Wod: 15 Min Amrap 15 Deadlifts 185/135 30 Double unders 15 Toes to bar

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Wednesday December 6, 2017

by Kristen December 6, 2017

30 rounds 5 Wall ball shots 20/14 3 Handstand push-ups 1 Power clean 225/155

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Tuesday December 5, 2017

by Kristen December 5, 2017

Strength: 12 min eomom 4 deadlifts at 70% Wod: Every 3 mins until you can’t get all the work done. Max 7 rounds 12 overhead squats 95/65 12 burpees

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Monday December 4, 2017

by Kristen December 4, 2017

Strength: 12 Min EOMOM 4 front squats at 70% Wod: 4 rounds 5 ground to overhead 135/95 5 thrusters 135/95 5 lateral burpees over the bar

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