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Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 20 Minutes
40 Sumo Deadlift High-pulls (53/35 Rx+=Heavier)
35 Burpee Box Jump Overs (24/20, Rx+=30/24)
30 Double Dumbbell Hang Squat Cleans (35/20, Rx+=50/35)
20 Hand Release Push-ups (Rx+=Clapping)
10 Deadlifts (155/100, Rx+=225/155)

Switch as needed!
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If you are doing the Competition in Hereford: Alternate Movements each round.
Partner 1 will do all of the "Weightlifting movements" in Round 1, while Partner 2 will do all "Bodyweight movements" in Round 1. Then switch for Round 2. Etc...

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

Whiteboard:

Saturday, June 29, 2019

Male Clients

1

Michal
Morelos

Community WOD

2 + 62

Ri-dog, 225lb

1

Riley
Alford

Community WOD

2 + 62

Big Mike! 225lbs

2

Nick
Davidson

Community WOD

2 + 49

Corbin, HSPU

3

Kevin
Korinek

Community WOD

2 + 10

Seth

3

Seth
McClellan

Community WOD

2 + 10

Lt. Korinek, Rx+ everything!

4

Zach
Reeves

Community WOD

0 + 118

all of the scales

5

Aaron
Forehand

Community WOD

3 + 41

Dana

6

Corbin
Ruthardt

Community WOD

2 + 49

Nick, 1st time ever!

Female Clients

1

Brooke
Silverthorn

Community WOD

2 + 99

Justin,

2

Brenna
Braddock

Community WOD

2 + 78

Nix & Hot Jenn

2

Emily
Nix

Community WOD

2 + 78

BRENDA & Hot Jenn

3

ashleigh
richeson

Community WOD

2 + 11

Kelly

3

Kelly
Brauer

Community WOD

2 + 11

Ashleigh

4

Melissa
McClellan

Community WOD

1 + 125

5

Dana
Forehand

Community WOD

3 + 41

Aaron

6

Jenn
Reeves

Community WOD

2 + 78

Nix & BRENDA.

7

Ashley
Reeves

Community WOD

0 + 118

all of the scales