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WOD

31
Jan

ROW RAGE

WOD 2 . 1. 19

730 Mobility class , great for fine tuning your body and increasing recovery.

” Row Rage “

3 Rounds for time

500m row

100 Dubs

3 Rope Climbs

30
Jan

Top Shelf

WOD 1 . 31 . 19

“top shelf”

5 rounds

10 sumo deadlift high pull 95/65

10 HSPU

Straight into

5 rounds

10 thruster 95/65

10 pullups ( no butterfly ) kip ok.

29
Jan

Strength Day

WOD 1 . 30 . 19

5 rep Bench press ( 5 sets or less )

3 rep OHS from the rack ( 6 sets or less )

2 rep touch and go squat snatch ( 7 sets or less )

28
Jan

Grace

Wod 1 . 29 . 19

A. EMOM 7 min , 3 touch and go clean and jerk ( skill )

B. Grace

30 clean and jerk 135 / 95

C. 7 min AMRAP

25 situps

10m hand stand walk , scale 20 m Bear crawl

27
Jan

Wile e Coyote

JT the sports massage specialist will be here today , Monday! highly recommend using his services ( thera gun , active release , deep tissue ) to increase performance.

WOD 1 . 28 . 19

” Wile e Coyote ”

Amrap 25

400m Run

25 Wall balls

7 ring muscle ups

( scale with 7 jumping ring muscle ups or 10 banded ring dips )