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WOD Blog
 | Sat, Mar 24 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 |
 | Happy Birthday: Derek N & Kristy |
| 9AM TEAM METCON 3/24/18 | WARM UP 10/17/17 |
9AM TEAM METCON 3/24/18(Time, Rx2, Rx3) 3's COMPANY In a team of 3 perform 3 rounds of Run-400 m I GO U GO U GO Style Athlete 1: No added weight Athlete 2: Medball (20#/14#) Athlete 3: DB or KB (35#/25-26#) -----------then----------- Lateral Burpees-50 reps total partition as desired 1 moving at a time. -----------then------------ Athlete 1: Powersnatch-21 reps (95#/65#) Athlete 2: Powersnatch-15 reps (115#/75#) Athlete 3: Powersnatch-9 reps (135#/95#) -----------then------------ Burpee Box Jump-30 reps total partition as desired 1 moving at a time. (24''/20'') You may change up athlete order on Runs and Snatches but only after a full round is complete *(Optional Active Rest) Athletes that are not moving may choose to Machine calories- For every calorie performed 1 sec is taken of total team time. GOAL: Finish sub 30(Including Minus Active Rest secs) CAP at 39 mins Rx: As written Rx2: Same runs, 75#/55, 95#/65#, 115#/75# Rx3: See coach Kara for unique mods
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