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WOD Blog
 | Sat, Oct 21 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 |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| 10AM PARTNER METCON 10/21/17 | WARM UP 10/21/17 | Other Results |
10AM PARTNER METCON 10/21/17(Weight, Rx+, Rx2, Rx3) 26 min timer running With a partner perform 6 rounds EACH of Air Squats-30 reps SDHP OR Rower-10 reps/cals (95#/65#) Sit Ups-20 reps Pull Ups-5 reps --then-- with any time left lift MAX weight in 'Barbell Complex' Cluster-1 rep Hangclean-1 rep Thruster-1 rep GOAL: Lift the most weight as a Guy/Girl team or same sex team OR lift 80% of C&J Max in complex RULES: You may both be moving at a time. But for Complex you only get 1 Barbell Rx+: Sub Ring Muscle Ups for PU, TTB Rx: As written Rx2: Sub jumping CTB, KB Swing instead of SDHP 53#/35# Rx3: See coach for MODWOD
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