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WOD Blog
 | Sat, Jul 1 2017 |  |
 | Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 7/1/17 | WARM UP 7/1/17 |
METCON 7/1/17(Time, Rx+, Rx2, Rx3) In a team of 2-3 perform for time Run-1600 m ------------------ Once all people from team have finished run 50 Simultaneous Burpees 50 Simultaneous Pull Ups ------------------ Run-800 m ------------------ Once all people from team have finished run 25-Simultaneous Burpees 25-Simultaneous Pull Ups ------------------ Run-400 m Once all people from team have finished run 12-Simultaneous Burpees 12-Simultaneous Pull Ups ----------------- GOAL: Finish as a team under 25 mins CAP off at 29 mins Rx+: Sub Burpee Box Jumps and Bar Muscle Ups 25-15-10 Rx: As written Rx2: Sub Jump CTB Pull Up, Burpee and PU Do not have to be Simultaneous but must be finished for all before runs resumes. Rx3: Perform WOD as individual see coach for scaling options
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