coaches lead warm up


Single Leg Back Squats  
(5 sets x 6 reps on ea. leg)

You foot will be back on a box or bench behind you. Get comfortable with your stance and your foot position before you add weight. This is one of my favorite movements to date for glutes.

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1/7/2020 - WOD

40 min time cap

100 Cal Assaut Bike

*EMOM complete 5 Pull-Ups

Immediately into;

100 Cal Row

*EMOM complete 5 Push Jerks 115/75lbs.

Immediately into;

100 Burpees

*EMOM complete 5 Hang Power Cleans 115/75lbs.

This one is going to be a WOD if I've ever seen one. Many of you will want to move the bikes around so that you don't end up in pull-up jail and that's fine, just put it back! 

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Dean Exline

Dean Exline 1 month, 2 weeks ago / Reply

1/6/2020 - WOD: 20:00
Notes: Ran 1000 meters followed by three sets at 95

Randy Gonzales

Randy Gonzales 1 month, 2 weeks ago / Reply

1/6/2020 - WOD: 16:27

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