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WOD Blog
 | Sat, Jun 30 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 |
| PARTNER WORKOUT 6/30/18 | WARM UP 6/30/2018 |
PARTNER WORKOUT 6/30/18(Weight, Rx+, Rx2, Rx3) 3-10 mins rounds Rd 1 Run-500 m (one partner must carry Medball 20#/14#) 100-TTB 50-Box Overs (24'/20') With time remaining Bench Press for AMWAP -------------------------- Rd 2 Run-500 m (one partner must carry Medball 20#/14#) 100-Partner Weighted Russians Twists (50 per side) 50-Box Jumps(30''/24'') With time remaining Bench Press for AMWAP -------------------------- Rd 3 Run-500 m (one partner must carry Medball 20#/14#) 100-Sit Ups 50-Over Unders (30'' for all) With time remaining Bench Press for AMWAP GOAL: Mystery Rx+: Must use at least 185#/115# for Bench Press Rx: Must Bench at least 135#/95# Rx2: Sub KTC, 14#/10#, 16', 20', 24', step overs allowed Rx3: See coach for additional mods or individual option.
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