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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


W.O.D. "BARBRA" 5 Rounds for Time of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats   Nice work on the W.O.D. Heads up and charging it like no ones biz!!!


W.O.D. Back Squat 5-5-5-5-5 Reps.   Using a med ball for a substitute for back extensions is a good alternative to help gain range of motion.


W.O.D. "KELLY" Five Rounds For Time of: 400m. Run 30 Box Jump, 24" Box 30 Wall Ball Shots, 20# Ball


W.O.D. Shoulder press: 5-5-5-5-5 Push Press:3-3-3-3-3 Push Jerk:1-1-1-1-1 Get warm! Get Strong! Stay Strong! Get them up and lock it out!   Ab Mats Dumb Bells and Rowing Machines! Looks Fun.


W.O.D. 3 Rounds For Time! 10 Burpee 50 Squats 100m. Farmers Walk (With BD/KB) 100m. Walking Lunge (With BD/KB) 50 Push-Ups 400m. Run     Treat this workout like you won't be working out for the next week. In other words, grab it and rip through it!  


W.O.D. Complete as many rounds in 20 minutes as you can of: 400m. Run Max Rep. Pull-ups   .     Kippin W/ Miss. Kyna!!! Good Work.

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