WOD Thursday 11/30/17

Gymnastics: (cycle thru rounds for 20min) adv- 5-8 strict HSPU max reps strict ring dip (4sec pause at bottom) 8 toe to bar int- 5 strict HSPU max reps strict ring dip or kipping 8 bar wipers beg- 8 pike push up 8 strict bench or parallette dips...

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11/25/17 WOD

11/25/17 WOD

Partner WOD: in teams of 2 complete the following: 1200m run (together) 60 alternating ground to overhead 135/95 then immediately into… 10 alternating rounds (5 each) 10 burpees 15 wall balls 20/14

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11/23/17 WOD

11/23/17 WOD

Strength: bench press 3 x max reps mens rx body weight women’s .75% body weight warm up 3 x 5-8 reps   WOD: 3 rounds- 400m run 18 toes to bar 9 power snatch 135/95

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