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19
May

Wednesday 5.20.20

Zach Warm upTabata Mash x 3:Jumping JacksUp DownsS/L DLs Outside WOD15min AMRAP:10/6 Cal Bike*15 Slam Balls30 DU’s*4pm – Outside – Front WOD sub with rower...
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18
May

Tuesday 5.19.20

Rick Warm up4min AMRAP:10 Butt Kickers & High Knees10 Cossack Squats10 Scorpion Twists10 S/L V-Ups Outside/Home WOD4min AMRAP:16 DL (135/95)16 Box Jump Overs (24/20)16 Burpees-Rest...
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17
May

Monday 5.18.20

Rob Warm up5min AMRAP:50m Run or 15 Jumping Jacks10 Staggered Air Squats10 Bird Dogs15s Plank Home WOD4 Rounds400m Run30 Russian Twists15 Push ups5 Clusters*Start a...
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16
May

Sunday 5.17.20

Lauren Warm up5 min AMRAP4 Spiderman Lunges10 Jumping Jack4 Up Downs20 High Knees Home WODEMOM x 24 MINUTESMIN 1 – :50 Max DB Waist to...
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15
May

Saturday 5.16.20

Justin Warm upTabata Mash x 3Kneeling Sh TapsPushup to UW & DW DogD-O-I-U Gym WOD“You Go, I Go”(Partner Wod-Stay at your ownindividual station)8 Thrusters6 Box...
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14
May

Friday 5.15.20

Zach Warm up4min AMRAP:10 Air Squats20 Butt Kickers10 Plank Jacks20s Hollow Rocks Gym and HOME WOD3 x 5min AMRAP (2m Rest B/w)Using Wt Plate (45/25#)10...
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12
May

Wednesday 5.13.20

Coach Patty, Nelson and Cait Warm upTataba Mash x 3:Arm CirclesToy SoldiersPrisoner Squats to Calf Raise Gym WOD“DU DT”- 5 Rds:12 DL9 Hang Power Cleans6...
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