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08
04
2018

WOD 4.9.18

By admin 0

Upcoming Events

ERG Rowing Seminar!!!

at Max Kane Health & Fitness Flowery Branch

Saturday 21st of April 

9:00am-12:00pm

See the details on FaceBook! 

Workout of the Day 1.1.17

MetCon / Work

Level 3

8min AMRAP of:

6-OHS 95/135

12- Box Jumps 20/24

Level 2

8min AMRAP of:

6-OHS 65/95

12- Box Jumps 18/20

Level 1

8min AMRAP of:

6-OHS 35/65

12- Box Jumps (scale as needed)

Skill / Strength

3 rounds of:

10- Alt Cossack Squats

10- Prone Banded Hamstring Curls w/3sec hold

10- GHD Hip Ext

author: admin


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