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W.O.D. Front Squat 3-3-3-3-3 Reps.


W.O.D. Complete as many rounds in 20 minutes as possible of: 5 Burpee Pull-Up 7 Ball Cleans 10 Double Under 15 Push-Up          


W.O.D. 4 Rounds For Time 400m. Run 50 Squats Good work on this work out there were some fast times and some tired legs!


W.O.D. FOR TIME! 30 Push Press 30 Ring Dip 20 Push Press 20 Ring Dip 10 Push Press 10 Ring Dip 5 Push Press 5 Ring Dip


W.O.D. 3 Rounds For Time! 400m. Run 50 Double Under 400m. Row


W.O.D. 5 Rounds For Time! 25 Kettle Bell Swing 25 GHD Sit Ups 25 Back Extensions 25 Knees To Elbows


W.O.D. Complete As Many Rounds As Possible In 20  Minutes Of: "CINDY" 5 Pull-Ups 10 Push-Ups 15 Squats OR "MARY" 5 Hand Stand Push-Ups 10 One Leg Squats Alt. Legs 15 Pull-Ups  


W.O.D. Complete As Many Rounds In 20 Minutes As Possible Of: Sumo Dead Lift High Pull, 10 Reps. Box Jump, 15 Reps Push-Ups, 20 Reps Use the biggest box that you can handle and go for it!!


W.O.D. "POWER CLEAN" 1-1-1-1-1-1-1 Reps. Beach Trail Tomorrow 8am. Start @ Trail Head On North Beach. We had so much fun last week getting out side so we are going to keep it rolling!!


W.O.D. DEAD LIFT 3-3-3-3-3-3-3 Reps

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