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WOD Blog
 | Sat, May 11 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 |
| PARTNER WOD 5/11/19 | WARM UP 5/11/19 | 10AM WEIGHTLIFTING 05/11/19 |
PARTNER WOD 5/11/19(Time, Rx2, Rx3) In Teams of 2 partitioning work as desired: Row-2000 m Burpee-100 reps REST 2 minutes Bike-100 Cals DB Box Stepover-50 reps (50#/35#, single DB) DB snatch-50 reps (50#/35#) REST 2 minutes Run-1 mile KTE-50 reps Push Ups-50 reps Ring Rows-50 reps CAP at 40 minutes. Tip: Consider breaking movements into short sets/distances to allow a faster pace! Blue Rx: As written Orange Rx2: 35#/20#, Sub KTC, Incline Push Up Yellow Rx3: 1500 m row, 75 calorie bike, 1200 m Run, 20#/12#, sub sit ups White MODWOD: See coach for personalized Mods.
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