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WOD – 4-1-16

  *GALA at Ascend Boston will have free appetizers and signature cocktail from 6-7pm. RSVP at link below. GALA LINK   WARM-UP 500m row 12 Ring rows 10 Air Squats lat and shoulder [...]

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WOD – 3-30-16

WARM-UP 6 min aerobic warm-up of your choice 10 light kb swings 10 goblet squats 10 ring rows GYMNASTICS Gymnastics test 1 set me hollow body hold rest 2 min 6 min to build to a 1rm weighted [...]

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WOD – 3-28-16

WARM-UP 1 min singles rest 30 1 mind doubles 10 air squats – shoulder/hip mobility STRENGTH Back squat finid a heavy single in 12 min then: 90:%5×1 WOD For time: 30 Box Jumps 25 Back [...]

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WOD – 3-24-16

WARM-UP Coaches choice STRENGTH 4 Sets 8 Single Arm DB rows 20×2 tempo rest :30 8 Single Arm DB press alternating 20×2 tempo rest 1:30 WOD 50-40-30-20-10 cal row abmat situps  

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