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21 November 2017, 12:45 am
“Might Wanna Print This One Out…”


You Ladies & Gents Might Want To Print Today’s WOD Out & Keep It Next To You…

Because I Know The WhiteBoard Below Looks Like A ClusterF–K!!!

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Yea… You Might Want To Print The Below Out…

Up To You…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

For Time:

***GHD Sit Ups… Rx’d: M&F… MOD: MedBall AbMat Sit Ups…***

***UN-Broken Double Unders… Rx’d: M&F… MOD: 27 Singles… Both With A “Start Back @ ZERO” Penalty…***

***Box Jumps/Box Overs… Rx’d: M-24″/F-20″…***

***Push Press & Push Jerk @ 90% of your 3 Rep Max Push Jerk***

15 Push Ups

12 GHD Sit Ups

9 UN-BROKEN Double Unders

6 Box Jumps

3 Burpee Box Overs

1 Push Press

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10  Power Push Ups

12 GHD Sit Ups

9 UN-BROKEN Double Unders

6 Box Jumps

3 Burpee Box Overs

1 Push Press

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5 Clapping Push Ups

12 GHD Sit Ups

9 UN-BROKEN Double Unders

6 Box Jumps

3 Burpee Box Overs

1 Push Press

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50 AbMat Sit Ups

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1 Push Jerk

3 Burpee Box Overs

6 Box Jumps

9 UN-BROKEN Double Unders

12 GHD Sit Ups

5 Clapping Push Ups

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1 Push Jerk

3 Burpee Box Overs

6 Box Jumps

9 UN-BROKEN Double Unders

12 GHD Sit Ups

10 Power Push Ups

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1 Push Jerk

3 Burpee Box Overs

6 Box Jumps

9 UN-BROKEN Double Unders

12 GHD Sit Ups

15 Push Ups… TIME!!!

3…2…1…GO!!!

Mando

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11.20.2017 WOD & Scores…

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Here’s The Whole Week…

Monday… Back Squats @ 90% of your 3 Rep Max Back Squat… AIR Squats In The MetCon… Done!!!

Tuesday… Push Presses & Push Jerks @ 90% of your 3 Rep Max Push Jerk In The MetCon…

Wednesday… Deadlifts @ 90% of your 1 Rep Max In The MetCon…

Thursday… 10AM Earn Your Bird WOD…

Friday… 10AM Burn Your Bird WOD…

Saturday… 10AM GRID WOD…

Sunday… Active Rest Day… Get Out & Do Something!!!