400m Run
10 Air Squats
5 Duck walk (F/B)
10 Lunges with OH Reach
10 Hip Circles (F/B) ea leg
10 Deep Squat reach to OH
10 Cossack Squats
9/10/2019 - Strength

Score Type:: Total Weight

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

69% of 3RM Back Squat
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9/10/2019 - WOD

Score Type:: Total Time

"Kelly Rowland"
For Time *30min Cap
Buy-in:
50/35 Calorie Row

3 Rounds of “Kelly”:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Cash Out:
50/35 Calorie Row


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Comments

Robert Woodell

Robert Woodell 6 days, 12 hours ago / Reply

9/10/2019 - WOD: 30:00
Notes: 2 rounds

Robert Woodell

Robert Woodell 6 days, 12 hours ago / Reply

9/10/2019 - Strength: 185 lbs

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