Sunday November 2, 2019

Sorry about the mix up yesterday! At the competition, Dave Sr was awesome and thnx Cass, Laura and Allison for the support!!

partner WOD

3 Rounds of

30 Power Snatches (65/95)

30 Ring Push ups

30 Lateral Bar Hops

Then,

3 Rounds of:

30 Dying Bugs

30 Dumbell Snatches

30 Back Squats

then,

10 Wall Walks

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Saturday, Dec. 5, 2020

WOD HOPPER- DECK OF CARDS I LL REACH IN THE “Hopper” and pick a movement that will represent a suit. 4 movements picked. if an 8 is picked we will do 8 reps of a movement from the Hopper!!!

Friday, Dec. 4, 2020

HAVE A GREAT TIME IN TENNESSEE COLLEEN! Looking forward to your return! Warm up - Abs- 50 Bicycles, 40 Crunches w/ twist, 30 Med ball Sit ups, 20 GHD’s, 10 Back Extensions SKILL - 6x 250m Rows (2 min

Thursday, Dec. 3, 2020

LET‘s KEEP IT ROCKIN’!!! skill Thrusters 4x6 @ 70% 1RM WOD “Death by“ Romanian Dead Lifts and 5 push ups 16 minutes - at 16-17 mins Max push ups Row 1000m @ 10 rest 2 mins 500m @ 10, 500m @ 5 Booty ca

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