November 17, 2017
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Friday 11.17.17

6 Rounds: 12 Calorie Row 3 Burpees Max Toes to Bar (record reps) *rest as needed   Tabata Core Work: *3 Rounds each movement Butterfly Sit […]
November 16, 2017
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Thursday 11.16.17

5min to find Max Height Box Jump   Back Squats 3-3-3-3-3   Sled Push & Pull 30ft distance 6x/person *as heavy and fast as possible   […]
November 15, 2017
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Wednesday 11.15.17

5min AMRAP 5 Russian KB Swings 5 American KB Swings 10 Alternating Single Arm KB Swings 10 Alternating Single Arm KB Snatch 20 Goblet Squats *Rest […]
November 13, 2017
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Tuesday 11.14.17

8×3 Strict or Weighted Pull-Ups   10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-Ups Burpee Box Overs Air Squats
November 13, 2017
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Monday 11.13.17

14min EMOM Power Clean + Hang Clean + Front Squat *working up in load   15min AMRAP 200m Farmer Carry 20 Front Rack Position Lunges Max […]
November 11, 2017
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Saturday 11.11.17

Marcus’s Rush Club WOD for Veterans Day 10 d ball over the shoulder buy in 9-7-5 Burpee box jump overs Toes to bar Bar muscle ups […]
November 10, 2017
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Friday 11.10.17

Complete 10 Rounds of the Complex 2 Chest to Bar Pull-Ups + 3 Pull-Ups + 4Toes to Bar *scale as needed   14min EMOM Odd: 13 […]
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