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12
Sep

WOD 9/13/20

8am Virtual Yoga 9am Olympic Lifting Technique 10:15am Endurance AMRAP 15 Min 20 Turkish Sit-ups, 10lb plate 20 Lunging Wall Ball Shots, 20/14 20 Burpees...
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10
Sep

WOD 9/11/20

CFWC Tribute Hero WOD For Time 343 Double Unders – #of fire fighters killed 2 Squat cleans, 225/153 – # of paramedics killed 37 Strict...
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9
Sep

WOD 9/10/20

Snatch 2-2-2 (does not have to be touch and go) Then……. AMRAP 14 Minutes 3 Burpee Ring Muscle Ups or 10 Burpee Pullups 2 HSPU...
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8
Sep

WOD 9/9/20

Single Leg Step-ups: 3 x 8 Skull Crushers: 3 x 15 Then… For Time 400m Run 30 Front Rack Lunges, 115/73 25 Deficit Push-ups, 45’s/25’s...
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7
Sep

WOD 9/8/20

KB Jefferson Deadlifts: 3 x 15/leg Bicep Curls: 3 x 15 Then… The Foosie Fifty 50 Ring Rows 50 Kb Swings, 53/35 50 Situps 50...
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