March 6th

March 5, 2017

Strength: 20 minutes build to heavy set of 3 back squats

Metcon: “Dancin’ Girls”

Moby ‘Sally’ Back squats @ (135/95)

Rest 2 minutes

“Roxanne” by The Police.

burpees

Rest 2 minutes

“America” by Niel Young

hollow hold to superman

Lv1(115/75) Lv2(95/55)

CategoryWOD

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October 21, 2020

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Strength: 30 min 1RM make upfront or back squat TNG Tempo deadlifts5 x 5 building(3s…

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Skill: 10 min Controlling your dubsFind max unbroken setif its 50 great !if its 5…

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October 18, 2020

Strength: 30 min 1 RMfront or back squat optional approach:10 @ empty bar8@ light (40-50%)6@…

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