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WOD

13
Jan

City Lights

Monday January 14th:  —————— Hope everyone enjoyed their weekend!  Tomorrow:  HSPU as the skill. Work with your coaches on your efficiency, and hand positioning.  Metcon...
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12
Jan

Swag Surfin’

Sunday January 13th:  Against (12)-mins… 7 Rounds For Time: 7/5 Cal. Assault Bike or Row  7 T2B  7 Front Squats  L1: 165/115, T2B  L2: 135/95,...
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11
Jan

Elevate

Saturday January 12th:  10-min AMRAP (Alt. Movements) 5 Shoulder-to-Overhead 10 Deadlifts 15 Box Jumps L1: 135/95, 24″/20″ L2: 115/85, 24″/20″ L3: 75/55, 20″/16″ or 24″/20″...
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10
Jan

Nothing to Lose

Friday January 11th:  —————— PR City!! Love it… Comment below if you hit a Back Squat PR today 🙂  Tomorrow:  Kicking the skill off with...
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9
Jan

Top of the World

Thursday January 10th: —————— 1RM Squat Tomorrow :).  Take a big BREATH, and BRACE each rep. Create that belt with your belly and have some...
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8
Jan

Fine China

Wednesday January 9th: —————— Hope everyone enjoyed today’s METCON… Super fun to coach and watch everyone cycle the barbell.  Tomorrow:  Core work, Accessory Press, and...
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7
Jan

Midnight City

Tuesday January 8th: ——————— Good work today with the Wall-sits, and Goblet Squats. FUN STUFF :).  Tomorrow:  No strength, just Clean and Jerk run through,...
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6
Jan

Make It

Monday January 7th: —————— Hope everyone had a great weekend!  Rope climbs! Wear longer socks or pants.  Super fun Strength (Heppner Style) with a rope...
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