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Class Times: 8:30, 9:30, 10:30
Come join us for an awesome WOD! Class times for Monday: 8:30 & 9:30
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WOD
Front Squats 3x3x3x3x3 (increasing) then, 20 min EMOM: Odd Min: 200m run Even Min: 12 Burpees WOD
”Fight Gone Bad” 3 Rounds, 1 min each exercise: -Wallballs (20,14) -SDHP (75,55) -Box Jumps (20) -Push Press -Row (Calories) -1 min rest WOD
10-1 Hang Squat Snatch (95,65) 1-10 GHD Sit- Ups 200m run after each round WOD
-100 Double Unders -50 Sit-ups -40 Hang Cleans (75,55) -30 Back Squats -20 KB Swings (70,53) -10 Pistols (each leg) -800m Run -10 Pistols -20 KB Swings -30 Backsquats -40 Hang Cleans -50 Sit-ups -100 Double Unders WOD
3 Rounds: -21 Pull-ups -15 Box Jumps (30,24) -9 Deadlifts (225,155) Open Gym: 12-2
Come in and do a missed WOD or work on a skill!! Class Times: 8:30, 9:30, 10:30
Come join us for a great WOD celebrating Coach Tim’s Birthday!!!! WOD
-10 Wallballs (20,14) -10 T2b -20 Wallballs -20 T2B -30 Wallballs -30 T2b -20 Wallballs -20 T2B -10 Wallballs -10 T2B WOD
4 Rounds: -400m Run -15 Front Squats (115,75) -500m Row -15 Clean and Jerks |
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June 2020
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address
901 Brooks St.
Charleston, WV |
Telephone(304) 389-6250
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