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WOD

30
Apr

5/1/18

5/1/18 The family that trains together….Josephsens! Conditioning: 20 Minute AMRAP: 500m Row 400m Run Optional Finisher 3-4 Sets 10 DB Chest Press (20X1) 10 Plank...
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29
Apr

4/30/18

4/30/18 5 am crew going strong! Strength/Skill: Back Squat -6-6-4-4-2-2 Tempo (30X1), Every 2:30 Control descent of 3 seconds and then explode up. build weight as...
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24
Apr

4/25/18

4/25/18 D$ pulling us thru wednesday! Keep it up D! Strength/Skill: Deadlift Tempo DL 51X1, 5 count descent Conditioning: Partner Workout! 3 Rounds for Time:...
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23
Apr

4/24/18

4/24/18 Nick!! Conditioning: Barbara Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*