Tuesday, 8-20-19

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Please bring in your own sweat towels.   7 min EMOM 2 Tempo Front Squats Tempo = 3 Seconds down, 5 seconds at bottom explode up, 2 second pause at top For time: 10 Sq.Cleans 155/105 10 Lat Burpee Over Bar 8 Sq. Cleans 185/125 8 Lat Burpee Over Bar 6 Sq. Cleans 205/ 145 […]

Saturday, 8-17-19

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“Goodell” 5 RFT – 400m Run 20 Wall Balls 20/14 14 Kettlebell Swings 53/35 38 reps of “X”   X = Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4: Alternating Lunges Round 5: Burpees   This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on […]

Thursday, 8-15-19

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Teams of 4 30 min AMRAP 25 KBS 15 HSPU 2:1 5 Rope Climb 3:1 *While one person completes reps for AMRAP, the other 3 are holding a loaded barbell 135/95. When switching the barbell cannot hit the ground.400m run penalty*