WODs

Saturday – November 25, 2017

Coach’s Choice
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Friday – November 24, 2017

Black Friday WOD = Coach’s Choice
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Thursday – November 23, 2017

** HAPPY THANKSGIVING ** Turkey Day WOD = Coach’s Choice
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Wednesday – November 22, 2017

Hero “Arnie” With a 70/53 KB perform: 21 TGU, right arm 50 KB Swings 21 Overhead Squats left arm 50 KB Swings 21 OHS right arm 50 Swings 21 TGU, left arm
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Tuesday – November 21, 2017

For Time: 1 Mile Run 30 Squat clean & Jerk (Not thruster) 155/105
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Monday – November 20, 2017

Skill/Strenght: GHD sit-ups/Back Extensions 8 Min AMRAP 4 HSPU 8 KB Swings 70/53 12 GHD Sit-ups
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Saturday – November 18, 2017

Coach’s Choice
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Friday – November 17, 2017

Strength/Skill: 20 Min to work up to heavy Squat clean to Thruster For Time: 15-12-9 Power Clean 135/95 Thruster 135/95 Intermediate: 15-12-9 Use 115/75 Beginner: 12-9-6 use 65/45 *10 min Timecap* CF Mainsite 6 Oct 17
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Thursday – November 16, 2017

Strength/Skill: Pistol progressions For time: 200M Sprint 30 Pistols 40 Wall balls 20/14 *7 min timecap*
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