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WOD Blog
 | Sat, Aug 25 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) |
| PARTNER WOD 8/25/2018 | WARM UP 8/25/2018 |
PARTNER WOD 8/25/2018(Time, Rx2) For Time with a Partner! 4 Rounds EACH* 15 KB swings (53#/35#) 15 Burpees --------------------------------- Run 800 m (total) --------------------------------- 3 Rounds EACH 10 KB Swings (53#/35#) 10 Burpees 100 m farmers carry (50#-55#/35# pair) --------------------------------- Row 1000 m (as a team, switching as desired) --------------------------------- 2 Rounds Each 5 KB Swings (53#/35#) 5 Burpees 50 m Farmers Carry 40 Partner Med ball Throws (20#/14#) --------------------------------- 100 Bike Calories (switch as desired, sprint to finish!) *For round portion of workout one partner must complete a full round while their partner rests, then they can switch. Goal: Go hard and have fun! 45 min CAP. Rx: As written Rx2: 35#/26#, 14#/10# Rx3: 26#/20#, 10#/6# see coach Wes if further mods are needed
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