WOD and Quote of the week

February 13, 2017

02.13.2017

Warm Up

400 Meter Run

PVC Shoulder Complex

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3 Rounds:

5 Pull-Ups

10 Push-Ups

15 Air Squats

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Metcon (Time)

5 RFT

7 DB Squat Clean Thrusters | 35#

10 Pull-Ups

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*12 Min Cap*

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SC1: 25#

SC2: 15#

Banded or jumping pull-ups

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February 23, 2023

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May 28, 2023

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