W.O.D.
3 Rounds:
Row 400
Run 400
Rest time it takes to complete full round, but try to go faster on each round of work!
Quote of the Day
“If you always give you will always have.” Chinese Proverb
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The schedule for this weekend will remain normal, however there will be no class on Monday, Labor Day.
Warmup
W.O.D.
7 Rounds for time:
7 Sumo High Pulls 95/65#
7 Pullups
7 KB Swings 70/45#
7 Box Jumps 24″
7 Ring Dips
7 Burpees
7 Back Extensions
Quote of the Day-
“With everything that has happened to you, you can either feel sorry for yourself or treat [...]
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Sorry for not posting any pics but we have no Internet so this post is coming from my phone.
Warmup
W.O.D
21-15-9
Front Squats 155/105
Toes to Bar
Run 400 meters after each movement
Quote of the day
“He that will not reflect is a ruined man.” Asian Proverb
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Warmup
Skill-Dead Lift
W.O.D.
3 Rounds for time:
10 Dead Lifts 275/185#
50 Double Unders
Read this interesting article about sugar and it’s negative side effects. Click Here
Quote of the Day-
“The fight is won or lost far away from witnesses-behind the lines, in the gym, and out there on the road, long before I dance under those lights.” Muhammad Ali
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Warmup
Skill-Squat
Get ready for this classic Benchmark WOD. It’s been a while since we have done it so here it is!
W.O.D.
“Cindy”
AMRAP in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
Before we start, everyone needs to look in their WOD logs and see what they did last time on Cindy, and then crush the last amount of rounds that [...]
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