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9-20-18

Thursday Strength: DL 6 rep max Wod: "helen"...

9-19-18

Wednesday Korwod:Tabata Hollow rock V ups Superman Plank Wod:12 min amrap  20 Wallballs 15 Box jumps 10 cal row...

09-18-18

Tuesday strength: squat snatch 7x1 85% Wod: 5 rft 10 HSPU 15 Front squats 95/65...

08-14-2018

DL work to 8 rep max Wod: 3 rft 20 Pistols 15 S2o 135/95 20 Sit ups...

08-14-2018

DL work to 8 rep max Wod: 3 rft 20 Pistols 15 S2o 135/95 20 Sit ups...

08-13-2018

Work to a heavy solid 1 rep squat snatch 50 burpee box jumps for time...

08-12-2018

Strength: strict press work up to 10 reps then find 5 rep max Wod:  10 min amrap 10 squat cleans 165/115 5 MU 2 wall walks...

8-11-2018

Strength: back squat work to heavy 8 rep max Wod: for time 50 du 50 push ups 50 wallballs 50 jumping air squats 50 du...

9-10-2018

korwod  3 rounds  15 v ups 1 min plank (normal/left/right) 15 evil wheels Wod is  13 min amrap 2 Rope climbs  12 Hspu   12 Bike 12 Thrusters  ...

09-06-18

Wod 3 rft all at 95/65 20 hang power cleans  20 front squats 20 push press...