30
Dec

DAILY WOD – December 30th

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  STRENGTH: 12:00 E2OM (6 sets): 5 deadlift (Build over 6 sets. Perfect form only. Rounded back reps will not count) METCON: 3 sets of: 2:00 AMRAP 200 meter run max reps KB swings 2:00 rest 2:00 AMRAP 250/200 meter row max reps box jumps 2:00 rest RX+: (75/53) (24/20) RX: (53/35) (24/20) SC: (40/25) […]

28
Dec

DAILY WOD – Tuesday December 29th

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STRENGTH: 5 x 3 back squat (last 3 sets at heaviest from last week) 10 slow Russian twists (slow and controlled) METCON: 3 sets of: 45s work / 45s rest for the following: Back rack lunges Sit ups Strict pull ups Rx+(135/95)(GHD)(strict) Rx (100/65)(med ball sit ups with feet anchor)(strict) Scaled (75/45)(ab mat sit ups)(strict […]