Thursday 200102

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WOD-

“Small”
3 Rounds for time:
1,000m Row
50 Burpees
50 Box jumps, 24″(20″)
800m Run

SPRINT-

For time
40 Sandbag OH Lunge Steps
10 Snadbag Bear Crawl Drags
400m Run
40 Sandbag Zercher Squats
20 Sandbag Bear Crawl Drags
600m Run
40 Sandbag Back Squats
30 Sandbag Bear Crawl Drags
800m Run

━ 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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