1:00 Ass. Bike
20 Russian Swing 24/16 kg.  
10 reverse lung
20 Air Squat
1:00 Row
7/15/2019 - Strength

Score Type:: Not Scored

Hatch

warm up sets:
complete sets of 4 reps on each warm up set but each rep using tempo 3-2-1-1

3 seconds down
2 seconds in the bottom of squat
1 second to stand (AFAP)
1 second at the lock out

*Control your breathing and send your butt back to the correct squat position each time
*Use your warm up sets to practice perfect reps.
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7/15/2019 - WOD

Score Type:: Rounds and Reps

AMRAP x 10 minutes

Push Jerk 135/85#
Burpee Over Bar

reps start with 2 of each and increase with each set.

Score is rounds completed + reps 
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1-Mile Run

Score Type:: Total Time

Max Effort 1-Mile Run
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Comments

James Lee

James Lee 3 months, 3 weeks ago / Reply

1-Mile Run: 7:07

Jeff Goldner

Jeff Goldner 4 months ago / Reply

1-Mile Run: 7:57

Ant Pecora 4 months ago / Reply

7/15/2019 - WOD: 14 + 22

Ant Pecora 4 months ago / Reply

1-Mile Run: 6:40

Laurie YaYa

Laurie YaYa 4 months ago / Reply

7/15/2019 - WOD: 12 + 9
Notes: 75

Jean McGee

Jean McGee 4 months ago / Reply

7/15/2019 - WOD: 6 + 24
Notes: air squats & burpee over bar

Christina Tavlarakis 4 months ago / Reply

7/15/2019 - WOD: 12 + 6
Notes: 55lb

RTM Adler

RTM Adler 4 months ago / Reply

7/15/2019 - WOD: 14 Rounds

Emily Hunter

Emily Hunter 4 months ago / Reply

7/15/2019 - WOD: 14 + 19

Alexander Duarte

Alexander Duarte 4 months ago / Reply

7/15/2019 - WOD: 10 + 10

Stephen Cardile

Stephen Cardile 4 months ago / Reply

7/15/2019 - WOD: 12 Rounds

James Lee

James Lee 4 months ago / Reply

1-Mile Run: 7:07

James Lee

James Lee 4 months ago / Reply

7/15/2019 - WOD: 14 + 2
Notes: 75#

Elle Hershey

Elle Hershey 4 months ago / Reply

7/15/2019 - WOD: 12 + 14

Shane McCarthy

Shane McCarthy 4 months ago / Reply

7/15/2019 - WOD: 14 + 1
Notes: 105#

Kira Sarros

Kira Sarros 4 months ago / Reply

7/15/2019 - WOD: 12 + 10

Jon Preizler

Jon Preizler 4 months, 1 week ago / Reply

7/15/2019 - WOD: 12 + 1

Jon Preizler

Jon Preizler 4 months, 1 week ago / Reply

7/15/2019 - Strength:
Notes: 4x6 225 bs 1x6 205 fs

Dong Nguyen-Fuoco

Dong Nguyen-Fuoco 4 months, 1 week ago / Reply

7/15/2019 - WOD: 12 + 16

Dong Nguyen-Fuoco

Dong Nguyen-Fuoco 4 months, 1 week ago / Reply

7/15/2019 - Strength:
Notes: 200/175

Julia Moran

Julia Moran 4 months, 1 week ago / Reply

7/15/2019 - WOD: 14 + 10

Omar Syed

Omar Syed 4 months, 1 week ago / Reply

7/15/2019 - WOD: 12 Rounds
Notes: 105; Then 9:04 mile after WOD

Val Devivo

Val Devivo 4 months, 1 week ago / Reply

7/15/2019 - WOD: 14 + 8

Seth Shifrin

Seth Shifrin 4 months, 1 week ago / Reply

7/15/2019 - WOD: 6 + 19
Notes: 115

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