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    • Why We're Different
    • Trainers >
      • Susie
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      • Rachel
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      • Ali
      • Levi
    • Services
    • Testimonals >
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  • PRICING
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Last week’s Locker WOD winner: Jacque!


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Weekly Update: 12/17/17 - 12/23/17

12/17/2017

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12/17
Fin
4 rounds
Run 400M
Row 500M
Compare to  - 5/31/17

12/18
Three Steps Down
15 - 10 - 5
Rope Pull @ max shoulder press
Turkish Get-up @ 55%

12/19 - edited 12/18/17
Coffland
Dead Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m 
Run
30 Pushups

12/20
Three Steps Down
42 - 30 - 18
Air Squats
21 - 15 - 9 
Push Press@ 45% of Jerk

12/21
​Three Steps Down

30 - 20 - 10
Superman
Russian Twist@ 25% Snatch

12/22
"Gwen"
Clean & Push Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

12/23
15 Min AMRAP
10 Ring Dips
20 Hip Extensions
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    808 4th Ave N
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