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WOD #3 The Sprint For Time: 5 minute Time Cap It’s A Mystery WOD! What you need to know is included in the photo above.  Please note: A 6 letter word beginning with the word ‘S’ will be included. It’s a 5 minute WOD with a shake up at the end!  Get as far as...
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WOD #2: Fluster Cluck For Time: 8 minute Time Cap Rx: 10 Clusters 95/53 8 Cleans 135/83 6 Cleans 155/103 4 Cleans 175/123 10 Front Squats 185/133 Scaled: 10 Thrusters 45/33 8 Cleans 65/53 6 Cleans 75/63 4 Cleans 85/73 10 Front Squats 95/83 STANDARDS: 1. The bar will be set with Cluster weight at...
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WOD #1: Rowed Kill Rx: 4 Rounds:  2 1/2  minutes on, 2 1/2  minutes rest – 250 meter Row – Burpees in remaining time *SCORE: Total # of Burpees for all 4 Rounds Scaled: 3 Rounds:  2 1/2  minutes on, 2 1/2  minutes rest – 250 meter Row – Burpees in remaining time *SCORE: Total #...
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For the past 8 weeks we have been incorporating Bench Press into our Monday extra work.  Many have been diligent about getting this in, and if thats you, it’s time to re-test your 1 Rep Max.  For the rest of you, your cycles will follow a different scheme. Regardless of what your reps may be,...
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Running Endurance will meet this week on Wednesday night ONLY.  Because of our In-House Competition on Saturday, we want to keep you all fresh and ready to WOD with us!  So get your run in on Wednesday night and get a little extra sleep Saturday morning!  See you at the Competition! STEP ASIDE 2.0 RX...
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