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Tuesday, April 30th, 2019 Metcon WOD: Metcon (Time) 3 Rounds for time:500 Meter Row400 Meter Run *Rest 3 Minutes Between Rounds. Score Is Total Time,

Monday, April 29th, 2019 Metcon WOD: Metcon (Time) Complete for time 15-12-9:Power Snatch (95/65)Box Jump Overs (24″/20″) Directly Into… 15-12-9:Overhead Squats (95/65)Lateral Barbell Burpees *20

Saturday, April 27th, 2019 Metcon WOD: Metcon (Time) Teams of 3, For Time:600 Meter Wreck Bag Run (50/35)12 Strict Pull Ups20 Squat Cleans (135/95)600 Meter

Friday, April 26th, 2019 Metcon WOD: Metcon (Time) 3 Rounds for time:24/17 Calorie Row21 Wallballs (20/14)18 Alternating Dumbbell Snatches (50/35)15 Lateral Burpees over DB *25

Thursday, April 25th, 2019 Metcon WOD: Metcon (Time) For Time:100 Double Unders, 50 Sit-ups, 200 Meter Run80 Double Unders, 40 Sit-ups, 200 Meter Run60 Double

Wednesday, April 24th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 18:21/15 Calorie Assault Bike15 Strict Pull-ups15 Dumbbell Deadlifts (50’s/35’s)15 Dumbbell Front Squats

Tuesday, April 23, 2019 Weightlifting SWOD: Power Clean and Jerk In 15 minutes:3 Power Clean and Push Jerks *Build to a heavy set of 3.*Touch

Monday, April 22nd, 2019 Metcon WOD: Metcon (Time) 2 Rounds for time:400 Meter Run, 26 Hand Release Push-ups400 Meter Run, 26 Kettlebell Swings (53/35)400 Meter

Saturday, April 20th, 2019 Metcon WOD: Metcon (Time) 21-18-15-12-9-6-3200 Meter RunToes to BarBurpees RX+ = Weighted Vest

Friday, April 19th, 2019 Metcon WOD: Metcon (Time) For Time:30 Power Snatches30 Power Clean and Jerks30 ThrustersBarbell: 95/65 *15 min time cap.