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W.O.D. Start With 800m. Run Then 4 Rounds Of: 15 Sumo Dead Lift High Pull 25 Box Jump 35 Squat Finish With 800m. Run For Time!!!!!!!!!!!!!!!!


W.O.D. FOR TIME!! 50 Double Under 50 Push-Up 40 Double Under 40 Push-Up 30 Double Under 30 Push-Up 20 Double Under 20 Push -Up 10 Double Under 10 Push-Up   A slight change in plans we will be at the Dojo not the beach this week and will hit the out door workout next Saturday.


W.O.D. Complete as many rounds as possible in 20 minutes of: 6 Ball Clean 5 Burpee 10 Sit-ups


W.O.D. FRONT SQUAT 3-3-3-3-3, Reps. Lets smash out some new PR's.   A special shout out to Eileen that pushed her self to a new PR. Great job Eileen and keep pushing your self every day.


W.O.D. "KAREN" 150 Wallball Shots/ 20 lbs. For Time!!!!!!!!!!!!!!!


W.O.D. 800m. Run 21 Dead Lift 800m. Run 15 Dead Lift 800m. Run 9 Dead Lift 800m. Run FOR TIME!!!!!!!!!


W.O.D. 3 ROUNDS FOR TIME OF: 200m. Sprint 21 Ball Slams 12 Knees To Elbows 6 Burpees


W.O.D. FOR TIME! 100 Wall Ball 50 Kettle Bell Swing 1000m. Row


W.O.D. "J.T." 21-15-9 Reps. Handstand Push Ups Ring Dips Push Ups For Time!!!!!!!!!!!   Anyone else itching for Summer?


W.O.D. OVER HEAD SQUAT 3-3-3-3-3 Reps.     Congratulations to everyone who came out for the St. Patrick's Day WOD yesterday! You guys are warriors and we had a good time in all the classes. Hopefully no one's too hung-over to work out today. More pictures coming soon!           

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