3
Feb

Daily WOD – Thursday January 4th

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SKILL: Line Drills 15 Hollow hold to back ext. transitions Kipping pull up clinic METCON: EMOM for 12 minutes (4 sets): 1- pull ups 2 – sit ups 3 – 2 turkish get ups each arm Rx+ (15 pull ups) (15 GHD sit ups) RX (10 pull ups) (20 sit ups) Sc (45s kipping practice) […]

2
Feb

DAILY WOD – Wednesday January 3rd

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STRENGTH: Deadlift 5 x 5 200m jog after each set METCON: 7 minute amrap 3 burpees over bar 3 thrusters 6 burpees over bar 6 thrusters 9 burpees over bar 9 thrusters ect… Rx+ (95/65) Rx (75/55) Sc (65/45)