Everyone at the 6am WOD had a great time warming up with “Sally Up”! All except 08 who couldn’t hang and started crying.
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Happy Birthday Kendra!

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WOD

Option 1:
“Daniel”
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“Well done is better than well said.”

~Benjamin Franklin

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June 28, 2017

Thursday June 29, 2017

Everyone at the 6am WOD had a great time warming up with “Sally Up”! All except 08 who couldn’t hang and started crying. __ Happy Birthday Kendra! __ WOD Option 1: “Daniel” 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 50 Pull-Ups Option 2: OPEN GYM Make up a WOD that […]
June 27, 2017

Wednesday June 28, 2017

The 6am getting their swing on! __ Happy Birthday James! __ WOD Deadlift Build to a Heavy Set of 3 Then… “Optimus Prime” AMRAP 7: Wallballs* (20/14#) *EMOM: 5 Deadlifts (225/155) “Obstacles are those frightful things you see when you take your eyes off your goal.” ~Henry Ford
June 26, 2017

Tuesday June 27, 2017

Steen is working through the Deadlifts during Thursdays WOD! __ WOD Barbell Conditioning: EMOMx6: Minutes 1-3: 3 Snatches (165/115, or 75% of 1RM) Minutes 4-6: 5 Clean & Jerks (165/115, or 75% of 1RM) Conditioning: “Down Swinging” For Time: 50/35 Calorie Bike 800 meter Run 30 KB Swings (53/35) 20 Bar-Over Burpees 🙂 “Trust your hunches. They’re usually based on […]
June 25, 2017

Monday June 26, 2017

Mike and the 4:30 group getting their Row on! __ Happy Birthday Staci! __ WOD “Denim” AMRAP 15: 60 Double-Unders 30/21 Calorie Row/Bike 15 Overhead Squats (115/80) “Every day we have plenty of opportunities to get angry, stressed or offended. But what you’re doing when you indulge these negative emotions is giving something outside yourself power over your happiness. You […]