5
Sep

WOD – Friday September 6th

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Weightlifting Snatch Balance (8 Sets of 2 Reps building in weight) Metcon (AMRAP – Rounds and Reps) 2 Sets of7 Minute Amrap:8 Hang Squat Clean Thrusters (95/65)8 Toes to Bar Rest 3 minutes then repeat picking up where you left off

3
Sep

WOD – Tuesday September 3rd

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Strength: Back squat (1-1-1-1-1) Build to a heavy single over 5sets of 1 rep Metcon: “Bring Sally Up” Every time the song “Flower” by Moby says “down” perform a back squat and hold at the bottom. Every time the song says ” up” you may rise : ) Team Calorie Row: Teams of three rotating […]