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WOD Blog
 | Wed, Aug 1 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 |
| METCON 8/1/18 | WARM UP 8/1/18 |
METCON 8/1/18(Reps, Rx+, Rx2, Rx3) EMOM TO MAX REPS! 5 ROUNDS: Min 1: Double Unders- 20-30-40-50-MR Min 2: Pull Ups- 9-12-15-18-MR Min 3: SA KB Thruster (53#/35#)- 6-9-12-15-MR Min 4: Machine- 10/8-12/10-14/12-16/14-MR Min 5: CTB Pull Up- 6-9-12-15-MR Min 6: Clusters (115#75#): 3-5-7-9-MR GOAL: 155+ Score is total completed reps on final MR round. Rx+: CTB Pull Up, 70#/53#, Bar Muscle Up 3-5-7-9-MR, 135#/95# Rx: As Written Rx2: Sub these movements and rep scheme Min 1: SINGLESX1 Min 2: 6-9-12-15-MR JUMP PU Min 3: 4-6-8-10-MR SA KB THRUSTER (35#/26#) Min 4: 8/6-10/8-12/10-14/12 MR MACHINE CALS Min 5: 4-6-8-10-MR JUMP CTB Min 6: 3-3-5-7-MR CLUSTER (75#/55) Rx3: Treat each minute as an AMRAP, singles, ring rows, SA KB or DB Push Press, Machine Cals, Jump PU, Hang Clean and Jerk 75#/55#
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