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| Welcome to the Herd Andrew! |
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| Bonnie |
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| and Jacqueline |
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| We will miss you Jason!! Good Luck, come WOD out with the Herd any time! |
Friday
Strength
Zercher Squat Heavy - 3
Metcon
AMRAP 12
5 Power Snatch 95/65
5 Two - For - One Lateral Hop Burpees (Over Twice Equals One)
5 Thrusters 95/65
Saturday
Metcon
10 RFT
5 Burpees
10 KB Swings
200m Run
Sunday
Metcon
The Broomstick Mile
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Squat Clean
400m Run
50 Power Snatch
400m Run
*As a team, complete all moves are done together with a pvc pipe, everyone stays together for every rep. The run is done in formation at the pace of the slowest runner.
The most effective way to do it, is to do it. - Amelia Earhart
Post time, load, or reps to comments.
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