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Dynamic Effort Lowers
Main Event: Speedy box squats vs chains, 3 chains per 60% x 2 x 10, 65% x 2 x 5, 70% x 2 x 5 Accessories:... Read More
Thursday, 29 January, 2015
Workout of the Day: MWOD: Banded Barbell Trap Smash (2 Min Each) Barbell Quad Smash (2 Min Each, Pg 326) WOD: Alternating Tabata (8 total... Read More
Teens: 28 January, 2015
Warm Up: Medicine Ball Warm Up Skill: Single Arm DB Snatch Workout: Partner WOD: AMRAP in 8 mins Partner 1: Row 200m Partner 2: As... Read More
Pre-Teens: 28 January, 2015
Warm Up: Mixed Tabata (have the class come up with 8 different exercises that require zero equipment) Squats, Sit Ups, Carioca, Burpees, Shuttle Run, Push... Read More
Kids: January 28, 2015
Warm up: 3 Rounds 20 sec Broad jumps 20 sec Stinkbug Push ups 20 sec Squats Skill work: Name that food! WOD: AMRAP in a given... Read More