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WOD
Upcoming Events September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Monday (9/23) WOD Prep: Barbell Shoulder Smash & Floss * 2 Minutes Per Side   1. 6 Minute AMRAP of: 6 Overhead Squat (135 / 95) 9 Lateral Barbell Burpees 12 Toes...
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Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Saturday (9/21) WOD Prep: 15 Groiners   1. "Glen" 30 Clean and Jerks (135 / 95) Run 1 Mile 10 Rope...
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Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Friday (9/19) WOD Prep: Barbell Shoulder Smash & Floss * 2 Minutes Per Side   1. For Time: 20 Power Snatch...
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Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Thursday (9/17) WOD Prep: a) Wall Slides 1 x 12 b) Squat To Stand 1 x 12   1.  Reverse Jackie!...
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Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Tuesday (9/17) WOD Prep: Banded Ankle Distraction * 2 Minutes Per Side   1. 10 Minute AMRAP of: 5 Power Cleans (135/95)...
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  Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Monday (9/16) WOD Prep: A) Scap Push-Ups 1 x 12 B) Fire Hydrants 1 x 8 Per Side   1....
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  Thursday (9/12) WOD Prep: Lateral Squat with Adductor Stretch 1 x 10 Per Side (Alternating)   1.  6 Minute AMRAP of: 20 Wall Balls (20/14) 40 Double Unders   2.  3 Position Clean and Jerk Perform 3 Sets of the Following: Position One: High Hang (Pockets) Position Two: Hang (Mid Thigh) Postition Three: Low Hang...
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Tuesday (9/10) WOD Prep: Barbell Calf Smash * 2 Minutes Per Side   1. "Donny" For Time: 21-15-9-9-15-21 Deadlift (225/155) Burpees * 20 Minute Time Cap   2.  Double Unders 10 Rounds For Time of: 30 unbroken Double Unders.   * Complete 30 unbroken double unders. ** Rest as little time between sets as possible.  ...
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