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AMRAP 24 Minutes: Teams of 2: 5 Wallballs (20/14) 10 Walking Goblet Lunge (alt legs) (53/35) 5 Burpees 100m Run *Relay Style (each partner must do all the reps each round, one person working at a time=ex: after completing 5 wallballs tag partner in for their five, and then move on to next movement) 
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Skill Work EMOM 15 Shuttle Sprint Suicides  Don't forget to get your August PRs in the jar! Great prize this month!!!
5 Min EMOM: 2 Hang Snatches @ 85% 8 Min AMRAP 15 Kettlebell Swings 12 Burpees  Join us for Ladies night. All the Ladies and friends meet at the gym for Sangria at 5pm! "BADGER" 3 RFT 30 Squat Cleans 95/65 30 Pull Ups Run 800M Post Time to Comments.  Intrepid Kids coming late September. Ages 5-12. More info to come!
3 Rounds: 10 OHS (125/85) 10 Burpees 200 meter run Post time to comments.  In teams of 2: AMRAP in 20 min 12 Sit Ups (partner 1) 12 KB swings (Partner 2) 12 Jumping Squats (partner 1) 6 Burpees (partner 2) 200m Run (partner 1) After partner 1 returns from the run, partner 2 will start with the sit ups. Only 1 teammate working at a time.  Max Snatch Max Clean and Jerk WOD: 15 deadlifts (315/225) 400m run 15 deadlifts (315/225) Post Time to Comments.  3x3 below knee hang snatch 3x3 below knee hang clean 10 minutes skill AMRAP 7 5 Shoulder to Overhead (225/155) 200m run  Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments. Post Reps to Comments.  |
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January 2018
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