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WOD

18
Oct

10.18.17

Warm Up 500m row or 400m run 10 PVC thrusters 10 Walking lunges 5 inchworms 5 deep squat progressions   Mobility: 4 position wrist stretches...
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14
Oct

10.14.17

Make up Strength/Skill WOD 8 Rounds total with a partner 18:00 time cap Partner A completes one round of: 10 power cleans 95/65 10 lateral...
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13
Oct

10.13.17

Warm Up Jump rope 1:00 5 inchworms 10 slow and controlled RDLs with empty barbell Skaters :30 5 inchworms 10 slow and controlled OHS with...
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12
Oct

10.12.17

Warm Up: 2:00 run/row/bike Dynamic warm up from coach for 5-8 minutes Mobility: 20 wall slides 10 push ups :45 banded lat stretch each side...
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30
Sep

09.30.17

Make up Strength/Skill WOD: Teams of 3 Each person does 6 rounds- relay style 3 Strict Press 115/75 or 95/65 1 Rope Climb- legless RX+...
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23
Sep

09.23.17

Important Dates to Remember September 24th K9 Max hero Dog WOD 9am September 30th Snatch clinic 2-4pm October 7th Clean & Jerk clinic 2-4pm October...
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21
Sep

09.21.17

Important Dates to Remember September 24th K9 Max hero Dog WOD 9am September 30th Snatch clinic 2-4pm October 7th Clean & Jerk clinic 2-4pm October...
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19
Sep

09.19.17

Important Dates to Remember September 24th K9 Max hero Dog WOD 9am September 30th Snatch clinic 2-4pm October 7th Clean & Jerk clinic 2-4pm October...
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18
Sep

09.18.17

Important Dates to Remember September 24th K9 Max hero Dog WOD 9am September 30th Snatch clinic 2-4pm October 7th Clean & Jerk clinic 2-4pm October...
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