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W.O.D. "NICOLE" Complete as many rounds as possible in 20 minutes of: 400m. Run Max Rep Pull Ups Get that chin over the bar!!! The second your chin dose not  clear the bar your done and go run!!! Post Rounds and Total Pull Ups.


W.O.D. Clean and Jerk 1-1-1-1-1-1-1


W.O.D. "MICHAEL" 3 Rounds For Time 800m. Run 50 Back Extensions 50 GHD Sit Ups   Hit this one hard and then get out of here and have a good weekend!!!! And don't forget to have fun.


W.O.D. For Time! 50 Double Under 50 Sit Ups 40 Double Under 40 Sit Ups 30 Double under 30 Sit  ups 20 Double Under 20 Sit Ups 10 Double Under 10 Sit Ups


W.O.D. Shoulder Press 1-1-1-1-1-1-1 GO HEAVY OR GO HOME!!!!!!!!!   Having fun with the PM. crew 


W.O.D. 3 Rounds  For Time: 400m. Row 20 Burpee 30 Box Jump 15 Hang Power Clean     Good work everyone on the hard work and the consistent drive you all have to get to optimal fitness. We are very proud to have you with us. Just a heads up for the holiday we will be…

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W.O.D. Tabata Something Else 32-20sec.Sets W/10sec Rest Between Each Set. 1st- 8 Sets= Pull Ups 2nd-8 Sets= Push Ups 3rd- 8 Sets= Sit Ups 4th- 8 Sets= Squats No Rest Between Exercises/Finish One Set Of Exercises Move On To The Next.        For those that were wondering what a good push up looks like!


W.O.D. Dead Lift 3-3-3-3-3


W.O.D. FRAN 21-15-9 Thrusters Pull Ups For Time!! Have Fun and lets push those times!!!!!


W.O.D. 4 Rounds For Time! 400m. Run 1 Minute Rest Push Your Self Hard On This One.Have Fun And Burn Off Some Of That Extra Energy!

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