Monday, September 21, 2020

WOD 9-22-20

 3 x 5:00 AMRAP-

200 m run 

12 Hang DB SN

8 pull-ups 

*1:00 rest btw

Sunday, September 20, 2020

WOD 9-21-20

 BSq 1-1-1-1-1

----------------------

4 rds- 

7 sq clean (135/95) 

14 HRPU

28 DU 

Thursday, September 17, 2020

WOD 9-18-20

 Partner WOD-

80 T2B (share any way)

40 synchro burpees 

80 sit-ups (share any way)

40 synchro WB 



Wednesday, September 16, 2020

WOD 9-17-20

 21-15-9 (Machine cals)

*100 ft bear crawl btw each 

-Rest 2:00

9-15-21 (Machine cals)

*100 ft bear crawl btw each 



Tuesday, September 15, 2020

WOD 9-16-20

 EMOM x 8- 1 PCL + 1 HPCL

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4 rds-

15 DL (155/105)

7 HPCL

3 wall climb

Our 10 YEAR anniversary is coming! WOW!
We will be celebrating at our Grace for KDH 
event. Save the date for something special on
October 23rd. We are so excited to celebrate with all of you!


Monday, September 14, 2020

WOD 9-15-20

 EMOM x 18-

1- 12 thruster (95/65)

2- 12 box jump 

3- 48 DU

WOD 9-14-20

 BSq 2-2-2-2-2

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1,000 m run 

63 Rus. KBS (70/53)

36 pull-ups