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WOD Thursday December 18th

Warm up: 20 Burpees, 15 Tuck Jumps, 10 Double legged mountain climbers

1. 10 minutes to find: Max double-unders

2. “Cindy”

As many rounds and reps as possible in 20 minutes of: 12 more words


Simplified Saw Palmetto CAYENNE Hair Growth Scalp Treatment 34

In most cases, people want to keep their hair healthy and full. Unfortunately this isn’t always possible for everyone. Sometimes biology makes us lose our hair and there isn’t much we can do about that. 288 more words


WOD Wednesday December 17th

Warm up # 5

Every 3 minutes for 30 minutes:

Power snatch x 3

Snatch x 3


WOD Tuesday December 16th

Warm up : 1000 meter row

1. Pullups: 2 pood x max reps , 1.5 pood x max reps, 1 pood x max reps, strict x max reps, kipping x max reps (don’t even think about kipping a weighted pullup) 35 more words


WOD Monday December 15th

Warm up # 1

1. Front Squat: 2,2,2

2. Back squat: 2,2,2

Go up  about 5% from last week’s triples

3. 3 Rounds for time of: 6 more words


WOD Friday December 12th

IMPORTANT!!! We will not be having class at 6:00 or 7:00 tonight. (Friday)

Warm up of your choice

“13 Years”

13 Rounds for time of: 11 more words


WOD Thursday December 11th

Warm up # 4

1. Two Hands anyhow – do it

2. For time:

200 Meter run

200 Meter rack walk @ 2 pood / 1.5 pood… 9 more words