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Hero WOD – Wednesday 7/8/15

Baseline: Pre SOP, Box Breathing, Rom Drills, 3 rounds, 25 Double Unders, 45/35# Overhead Squat, 10 Strict Pull Ups. LSD Run, Ruck or Swim Or: Hero WOD: “Bull” Two rounds for time of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile Durability: 2 Mile LSD Run, 20 Min Warrior Yoga, […]

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Independence Day WOD – 7/4/15

Independence Day WOD – 7/4/15 Baseline: Pre SOP, Box Breathing, ROM Drills, Sing National Anthem, 5 Rounds of Cindy, Warm up to Working Weight in Work Capacity. Work Capacity:  30 Bench Press at 60% Body Weight Run 400m 40 Deadlift at 225/155# Run 400m 40 Alt 1 Arm KB Snatch 55/35# Run 400m 20 Power Clean […]

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