Wednesday, Oct. 21, 2020

Skill

practice muscle ups (strict pull ups)

practice rope climbs (gloves ONLY)


WOD

15-12-9-6-3-6-9-12-15 of:

Thrusters (55/75)

Deficit Push ups (45’s)

Ring Rows


BOOTY/AB CAMP

30 Curtsy Lunges

30 1-leg squats (help if necessary)

60 Bicycles

60 Alt. Knees to Elbows

60 Dying Bugs

60 Jack Knives

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Wednesday, Nov. 25, 2020

Congrats to Ron for a big win in the 60-day challenge, week 5. Skilly 3-rep max Squat Clean WODs 1-10-1 of Burpees to a plate (45) power Cleans (95/135) Toes to bar 24 min time capital Rowvember 250m.

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