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WOD Blog
 | Sat, Feb 17 2018 |  |
 | 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 (631 days ago) |
| TEAM WOD 2/17/18 | WARM UP 2/17/18 | Other Results |
TEAM WOD 2/17/18(Time, Rx+, Rx2, Rx3) In teams of 3 perform for time! Row or Ski Erg-3000 m Pushball-150 reps (20#/10'-14#/9') Burpee over box-120 reps (20'' for all) Snatch-90 reps (135#/95#) Single Arm DB STO-45 reps (70#/50#) Ring Dips-30 reps Rope Climb-15 reps (15'/12') GOAL: Finish sub 30 CAP at 33 mins Partition reps as desired, but stay in order Rx+: Snatch 155#/105#, Sub WB 30#/20#-10', 24'', 90#/60# DB, Ring Dipsx2 from High Rings, Sub legless rope climb 12' from seated position. Rx: As written Rx2: 14#/10#, 95#/65#, Sub Ring Rowsx3, Close Grip PU or Matador Dips w band. Rx3: Individual WOD Recovery E3MO3M for 9 rounds Bike-15/12 cals Plate to OH-9 reps 45#/35# Plate taps-21 reps Plank w time remaining(each round change style of plank)
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