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NEWS

WOD – Sunday, October 8, 2017

By dennis | In Classes | on October 7, 2017

Announcements

Please note the new Competition Class time: 9AM!

Competition Class

36 min EMOM
1) 15/12 Cal Bike
2) 50 Double Unders
3) 200m Run
4) 15 Overhead Squats 75/55
5) 15/12 Cal Row
6) Rest
*Scale each working set to be completed in 45 seconds

CrossFit

Warmup

3 Rounds:
10 Push Ups
5 Strict Pull Ups
Run 200m

Strength

Find a 5RM Bench Press

Compare to 8/9/2017

WOD

3 Rounds
Run 800m
15 Toes to Bar
10 Power Cleans 135/95lbs

Beginner: 600m run; 15 hanging knee raise; 95/65
Intermediate: 7-10 T2B
Advanced: Rx
Competitor: Unbroken T2B & PC

Compare to 8/9/2017






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