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WOD Blog
 | Sat, Feb 23 2019 |  |
 | Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Welcome: Brendan W |
| PARTNER STRENGTH METCON 2/23/19 | WARM UP 2/23/19 | 10AM WEIGHTLIFTING 2/23/19 |
PARTNER STRENGTH METCON 2/23/19(Weight, Rx+, Rx2, Rx3) w/ a Partner, one athlete working at a time: 3-10 Min Rounds: DU-70 reps KB Swing-40 reps (53#/35#) Box Jump-30 reps (24''/20'') Deadlift-20 reps (135#/95#) TTB-16 reps Lateral Burpee-10 reps w/ time remaining for MAX weight: Round 1: 3RM Hang Powerclean Round 2: 2RM Powerclean Round 3: 1RM Clean and Jerk Teams will split work in half. 35 DU's each, 20 KB Swings each etc. Your score is the total weight you lift for all three rounds combined. Tip: Start with a weight you feel confident with even while tired before loading it up! You are meant to lift heavy today. Purple Rx+: 70#/53#, 185#/125# Blue Rx: As written Orange Rx2: Sub Lateral Hops, 35#/26#, step ups allowed, 115#/75#, Sub KTC Yellow Rx3: Sub Singlesx2, 26#/20#, 20''/16'', 95#/65#, sub lying TTB White MODWOD: See coach for additional mods.
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