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30 Thrusters (95/65) 20 GHD Sit-ups 400m Run 20 Thrusters (115/80) 30 GHD Sit-ups 400m Run 10 Thrusters (135/95) 40 GHD Sit-ups 400m Run For Time
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The Ghost 6R For Reps of: 1 min max cal Row 1 min max Burpees 1 min max Double Unders 1 min Rest Do not game this workout, complete as many reps of each exercise as possible. Score is the completed number of reps for each exercise, posted as cal…
Alpha Warm-up Bravo (15 min) Green Team: Squat/Front Squat Gold Team: Bench Press 5 reps @ 75% 1RM, 5 reps @ 80% 1RM, 5+ reps @ 85% 1RM Red Team: EMOM10- 1 Power Cleans, 2 Front Squats, 3 HSPU (strict) Black Team: 3x510m (on the 3 minute) Charlie …
Shout out to all of those who made it to Friday night WODs! Bobby, Chris, Brent, Travis, Jason – great success and progress on legless rope ascents!!!!! Trisha & Kenny- Awesome progress/technique on rope climb!! Mandy conquered her fear of height and went ALL THE WAY on the ladder tonight! Jane – Awesome first time ever on ladder! Julianne- first rope ascent today!!
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