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Last week’s Locker WOD winner: Jacque


Alternative Athletics: Newbie Shuffle

11/7/2017

3 Comments

 
Warm Up
4 Rounds
20 Double Unders
10 Band shoulder Press (each)


Newbie Shuffle
10 min AMRAP
10 calories Row
10 Box Jumps 18” / 20”

10 Wall Balls 16# / 20#

​Recovery 

800 Meter Run
10 Turkish Get Ups (each side)
3 Comments
Hart
11/7/2017 05:06:33 pm

2-20 air squat
Row calorie
W off clock

30 muscle ups
22:58m 9/90
8:06m rx
12:28m rx

10 min amrap
45 singles
3 hspu
11+45w rx

Max snatch
45# w pr

Matt 16
29:15w 125,75,65
38:19m 255,136,115
30:06m rx

Reply
Hart
11/7/2017 05:13:58 pm

6+21m rx
5+1x rx 1st rx
5+7w step, 9’
4+15w step, 14#
6+10m rx pr
3+19w 16” 10#
6+7m rx
6+20m rx
3+25w 12’
4+22w rx
4+1w 14#, step
3+26w 14#,step
4+20w 10#,step
5+8m rx
3w 8’
4+15w 10#, step
4+24m rx
5+14m rx
7+26m rx
6+9m rx
5+4m rx
4+2w 12’, 16#,9’





Reply
Hart
11/7/2017 06:05:48 pm

5+10m orchid 24’

Reply



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