03/23/2015

Main – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Weightlifting Rest 2:00 between sets Tempo back squat @42×1 (As heavy as possible complete 10-8-6-10) Metcon Metcon (Time) 3 rounds: […]

03/21/2015

SLC EAST – WARM UP 800M Run 500M Row 50 Singles 25 Toes 2 Bar 50 Double Unders 250M Row 400M Run PARTNER WOD 25 Minute AMRAP 100 Calorie Row 100 Double Unders 200 Sit Ups 200 Air Squat 400M Farmers Walk 70lbs Men /53lbs Ladies (Partners alternating work every 60 seconds except on the […]

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