WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Wed, Sep 15 2021 |  |
6/12/18(Time) Warm up 3 min bike or row then 3 rounds 10 pass through 5 pullups or ring rows 10 push ups 15 kettlebell swings Strength 5 sets of 4 bench press @70% across 3x25 plank with kettlebell or dumbbell drag conditioning 50 burpees 5,000 pounds of push press 50 burpees **you choose push press weight. The lighter the weight..the more reps and endurance to 5,000. The heavier the weight..the more power out put to 5,000.
Planned: Wed,Sep15,2021 Tue,Jun12,2018
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