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WOD

16
Mar

Tuesday 3/17

Happy St. Patrick’s Day! A. Barbell complex: 5 strict press, 3 push press, 1 push jerk B. “Bowen” 3 rds: 800m run 7 deadlifts (275/185)...
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15
Mar

Monday 3/16

A. Barbell Complex: 1 deadlift, 1 hang squat clean, 1 front squat -can’t put the bar down -build to a heavy over 5 sets B....
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12
Mar

Thursday 3/12

A. Overhead squats 5×3 at 75-85% of heavy single B. 15.12.9.6.3 Deadlifts (255/185) Burpees over the bar Calories on airfit
10
Mar

Wednesday 3/11

Here are your movements for the wod tomorrow: Run, Lateral Jumps, Lunges, handstand push-ups…. Thats all folks….come in to find out the rest
9
Mar

Tuesday 3/10

A. 15 min: 5×3 Push Jerks 75-85% of heavy single from 3/3 B. EMOM: 20 min Odd: 15 Wall Balls (20/14) Even: 20 Double Unders and 5...
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8
Mar

Monday 3/9

A. 15 min to complete 5×3 Front Squats @ 75-85% of heavy single from 3/2 B. Gymnastics wod: 10 min to practice getting into handstand...
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7
Mar

Saturday 3/7

Workout Compliments of Invictus: In teams of two, complete the following for time: 1600 Meter Med-Ball Relay Run 100 Partnered Burpee Wall Ball Shots (you...
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