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Daily WOD
Justin

7Jun19

Workout of the Day: Run 800m 100 Double Unders 50 Burpees Run 400m 75 Double Unders 35 Burpees Run 200m 50 Double Unders 20 Burpees “Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”-Harriet Tubman

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Daily WOD
Justin

6Jun19

Workout of the Day: Part 1: Overhead Squat (4 x 4 @ 80%) Part 2:  5 rounds, of: 200m Farmers Carry-heavy 10m belly crawl 1 over the wall-high 2 rope climbs   “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went

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5Jun19

Workout of the Day: Part 1: Bar Muscle Ups, 10:00 skill work.  Determine modification for WOD. Part 2:  8 rounds, of: 1 Deadlift 80-90% 3 bar muscle ups 5 box jumps 100m KB Waiters Walk 53/35 One arm Waiters walk, alternate arms each round. Scale for box jump is a vertical jump, not step ups. 

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Daily WOD
Justin

4Jun19

Workout of the Day: Part 1: Bench Press (5 x 5) Start at 50% and increase each round. Record heaviest weight. Part 2: 8 Rounds Team of 2 PVC Pinwheel Burpee Fun 20″/16″ Athlete A completes 1 circuit each direction while Athlete B holds plank.  A and B switch.  Both athletes must complete 4 each.

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