Saturday 200104

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WOD-

Working in teams of two, as many rounds and reps as possible in 20 minutes of:
20 Synchronized wall ball shots, 20#(14#) to 10′ target
20 Synchronized toes to bar
200m Partner run with medballs

SPRINT-

In teams of 2
100 Cal Assault Bike
80 DB Thrusters
60 Burpees over the DB’s
40 Toes to Bar
20 Rope Climbs
50 Cal Assault Bike
40 DB Thrusters
30 Burpees over DB’s
20 Toes to bar
10 Rope Climbs

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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