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20
Apr
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Saturday 4-21-18

Scheduling Announcement

Gym Closed: April 28th and 29th

8AM Bootcamp

9AM Cycle

9AM WOD

OPEN – PERFORMANCE – FITNESS

“NASIRIYAH”

  • For Time
  • 1 mile Run
  • 59 Wall Balls (20/14 lb)
  • Then, 3 Rounds of:
  • 12 Squat Cleans (135/95 lb)
  • 18 Pull-Ups
  • 23 Box Jumps (24″/20″)
  • Then, 1 Heavy Clean (challenging weight)
  • 100 meter Buddy Carry

19
Apr
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Friday 4-20-18

Scheduling Announcement

Gym Closed: April 28th and 29th

WOD

OPEN & PERFORMANCE
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar
FITNESS
AMRAP 18:
30 Thrusters (75/55)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

18
Apr
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Thursday 4-19-18

Scheduling Announcement

Gym Closed: April 28th and 29th

WOD

OPEN & PERFORMANCE
30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints
FITNESS
30-25-20-15-10:
Russian Kettlebell Swings (53/35)
AbMat Sit-ups
10 Meter Shuttle Sprints

17
Apr
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Wednesday 4-18-18

Scheduling Announcement

Gym Closed: April 28th and 29th

WOD

OPEN & PERFORMANCE
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

FITNESS
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (45/35)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (65/45)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (95/65)

16
Apr
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Tuesday 4-17-18

Scheduling Announcement

Gym Closed: April 28th and 29th

WOD

OPEN
AMRAP 15:
15 Hang Power Cleans (135/95)
30/21 Calorie Row
15 Chest to Bar Pull-ups
60 Double Unders
PERFORMANCE

AMRAP 15:
15 Hang Power Cleans (135/95)
30/21 Calorie Row
15 Pull-ups
60 Double Unders

FITNESS
AMRAP 15:
15 Hang Power Cleans (95/65)
30/21 Calorie Row
15 Pull-ups
120 Single Unders

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