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"Girls Gone Wild"

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FRIDAY 4.26.19

REVISED FRIDAY EVENING SCHEDULE: 4:30pm- WOD 5:30pm- WOD 6:30pm- Canceled. Sorry for the inconvenience. All other classes regularly scheduled.

WU:

500M Row
Foam Roll
Coaches Choice

MC: "Girls Gone Wild" (3 Rounds for time)

"Fran" on the 0:00:
21-15-9
Thrusters (95/65)
Pull-ups

"Diane" on the 4:00:
21-15-9
Deadlifts (225/155)
Handstand Push-ups

"Amanda" on the 8:00
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)

Last completed on July 30, 2018. This is our second time completing "Girls Gone Wild".

EC: Metcon (No Measure)

EXTRA CREDIT:
3 Rounds, Not for Time:
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace
Rest 3:00 between.

Intended to a conditioning based recovery from our benchmark prior to. 3 x 1000m distances. As an example, if our best 2K row time is 8:00, we would have a 2K pace of 2:00/500m. Our paces for the workout would be as follows:

250m Row @ 2:10
250m Row @ 2:03
250m Row @ 2:10
250m Row @ 2:00

Want to see some of these movements in action? Check out our .

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Friday, April 26, 2019

Male Clients