Friday WOD 

Friday’s WOD will be a partner WOD. Show up to learn the particulars!

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Thursday WOD 

Thursday092916

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10 minute AMRAP 

Power clean 135/95

Shoulder to overhead 135/95

Bar facing burpee 

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Start with 1 rep of each movement, and add 1 rep to each movement every round. 

Monday WOD 

Monday 092616

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3 rounds for reps:

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0-2:30 run 400m

2:30-3:30 AMRep dumbbell hang squat cleans 35/20

3:30-4:30 AMRep double unders 

4:30-5:30 AMRep toes to bar

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Rest 3 minutes between rounds