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  • WOD Thursday 4/27/17

    METCON #1: “Annie” For Time: 50-40-30-20-10 -Double-Unders -Sit-ups METCON #2: EMOM 20 Minute 1- 10/8 Cal Ski Erg Minute 2- 15 V-ups Minute 3- 12/10 Cal Row Minute 4- 10 Sledgehammer Slam (5L/5R) (For the Sledgehammer Slams please hit a slam ball and not the floor)

  • WOD Wednesday 4/26/17

    Strength: EMOM 10 Every 2 minutes for 10 minutes: -Deadlifts 5×3 @85% Every 2 minutes for 10 minutes: -Front Squats 5×2 @80% METCON:  12 minute AMRAP -12 Box Jump Overs (24″/20″) -10 T2B -8 Push Press (115/75)