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3
Sep

Finished!

By: 321go Leave a Comment

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No monday classes! Come to troy at noon for Labor day Murph!

Fight For A Friend Fundraiser – Oct. 3rd Buddy Workout at CF Heights

Friday WOD

Row 500 (start groups in waves)

Front Squats (Men 135# / Women 95#)

Pull-ups (Chest to bar)

Run 400

21-15-9 • 15-11-7 • 11-9-7 Reps

Cool Down

Wheelbarrow Walks (With Partner40 feet/walk)
7 walks • 5 walks • 3 walks

Mutant • Advanced • Intermediate • Foundational
Scale to capabilities


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