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Fort Smith, Arkansas
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** Regular Schedule Tuesday and Wednesday ** Thursday no Classes ** Friday 9 AM and 10 AM Classes Only 42-30-18 reps for time of: Wall-ball shots 20/14 Sumo deadlift high pulls 75/55 Box jumps, 24,20 Push presses 75/55 KB Swings (24,16) **every 5 th Minute Run 200 Meters ** Tabata Core Cash out (Your Choice […]MORE INFO
** TEAM WOD Tomorrow morning @ 9 AM! Strength PUSH JERK OR SPLIT JERK In 7 Minutes build to a heavy jerk/split jerk from a rack Then EMOM for 10 Minutes do 3 Jerks/split jerks @ 75%-80% (From gound) METCON For Time: Row 1k/Run 800 50 Overhead Walking Lunges w/ Empty Bar (45,35) (35,15) 10 […]MORE INFO
For Time: 50-40-30-20-10 Double Unders 25-20-15-10-5 KBS(2/1.5pd)/DB Snatch (70,50) Bench Press 5 Sets of Max Reps Bench Press @ (135,95) (115,75) (95,65) Rest as needed between sets Comp WOD: Snatch Work up to a heavy 3-Position Power Snatch Pos. 1: Pockets Pos. 2: Knees Pos. 3: Ground EMOMx15 5 rounds of: Min 1: 20/16 […]MORE INFO