11.1.17 Grace

A. Group warm up B. WOD demo C. 20 minutes to work up to a heavy power clean/squat clean/ or a squat clean and jerk. Can also utilize this time to dial in your technique D. For time:Grace:30 PC&J 135/95 *you can also log your score under ‘me’ section...

10.31.17 Hells bells

A. Group warm up B. WOD demo C. E2MOM for 20 min15 wall balls 20/1430 DU’s – 3:1 *if you complete all reps with time remaining, use it as rest. *score is total rounds completed. If you don’t complete the reps within the 2 minute time frame, your...

10.30.17 Quad damn

A. Group warm up B. WOD demo C. Front squat5×10 @ 60% 1RM D. For time:50 front squats 75/5525 push ups50 pull ups25m suicide run50 tire jumps*step down25 strict knee raises50 push press *20 min time cap E. Cool down Source: Workout Of The...

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