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02/22/2019 Friday

Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10-ft. W 14-lb. wall ball to...

02/20/2019 Wednesday

Strength: Hang Squat Snatch Loading from a empty bar work up to a heavy 2 rep. Wod: 21-18-15-12-9-6-3 Over Head Squat 115/80 Toes 2 Bar Double Unders 4 x...

02/19/2019 Tuesday

Strength/Conditioning Emom 12 Minutes Odd: 3 Ring Muscle Ups Even: 3 Stone 2 Shoulder ahap Wod: Amrap 12 Min 3 One legged Squats Alternating (3 Each Leg) 6 Sumo Deadlift High Pull 95/65 3 Strict Handstand Push Ups (Deficit 45 Plates)

01/18/2019 Monday

Wod: "Monday Mash" Courtesy Of Crossfit Linchpin 2 Rounds for time of:  15/10 Calories, Bike  10 R-arm Dumbbell Snatch, 50/35  15/10 Calories, Bike  10 L-arm Dumbbell Snatch, 50/35  2 Rounds for time of:  15 Squat Clean Thrusters,...

02/15/2019 Friday

Strength: Bench Press/Weighted Dips 10 Sets Of Each Modality 1 for 1 Bench Press 7 Reps Weighted Dip 7 Reps Wod: Amrap 15 Min 15 Wall Ball Shots 20/14 15/12 Cal Row 15 Toes 2...