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1/31/17 WOD – Lighting Rod

A. Group warm up B. Tabata Pike pulses C. Metcon $$ in 50/45 cal row then… 100m run 40 ab mat sit ups 40 HR push ups 200m run 30 ab mat sit ups 30 HR push ups 400m run 20 ab mat sit ups 20 HR push ups 800m run 10 ab mat sit ups HR push ups D. Cool...

1/25/17 WOD – Four Quarters

A. Group warm up B. Strength/Metcon With a Running Clock… Minutes 0-6 (6 Mins) – Build to a Heavy Power Clean Minutes 6-13 (7 Mins) – Build to a Heavy Squat clean + 2 Front Squats Minutes 13-21 (8 Mins) – Build to a Heavy Triple Floor Press Minutes 21-28 AMRAP 7: 10...