WOD Monday 7/8/19

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Lifting: Squat Clean – Find a heavy single WOD: “Elizabeth” 21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip GENERAL Strength piece coupled with a CrossFit Benchmark workout Looking for weights and variations that take us under 12 minutes to complete Last completed on 2.5.18 RING DIPS Ring dips provide more of a coordination […]

Endurance 7/7/19

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Tabata Assault Bike Calories The Tabata interval is 40 secs of work followed This WOD will be :40 Bike (AFAP) :20 transition to BW movement :40 BW movement :20 transition back to bike   Movements per round as follows: Round 1- Jumping jacks Round 2- Bicycle Kicks Round 3- Mtn Climbers Round 4- 18 jump […]