12 January 18

armando assault bike
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Class Schedule Updates: Sunday 11/14 Trial WODs at 930AM & 1030AM, hope to see you there!

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RIVALS: Bareknuckle Boxing Meets MMA in Calcio Storico (Video)
 
Why Do I Pee When I Work Out?
 
Wonton Meatballs + Sliders (Whole30)
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WOD

 

LI Strength:

Strict Press 4×6 reps
Hanging Leg/Knee Raises
 

LI Conditioning:

4-5 Rounds:
7 2KB Push Press
7 Long Lunge Row / arm
14 Hand to Hand Swings
:30 OH Plate Hold
 
-Rest :30 between rounds-
 

LII Strength:

Strict Press 4×6 reps
Fat Gripz Pull Ups x3-5 reps
 

LII Conditioning:

5 Rounds:
7 Push Press
7 Ring Rows
7 Push Ups
7 Barbell Row
:30 2KB Rack Hold
 
-Rest :30 between rounds-
 
Rx: M – 95# | F – 65#
 
Rx+: M – 115# | F – 73#
 

Category: WOD

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