WOD & Comments
Welcome,
Here's your chance to rant, rave, or just let it all out.
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1451 Spahn Ave.
York, PA 17403
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On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Thursday
WOD:
Over head squat, 3-3-3-3-3
or
Row, 3 K
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3 comments:
y not both??
as rx'd:
95# f. squat 9 reps
burpies 7 reps
jumping pull-up 5 reps
amrap in 18 minutes
rounds: 9 + 5 f. squats
spt
that was my thought also, y not both or maybe CF record board for the row.
2K row
7:20.6
OHS
65-95-115-135-155
could have gone heavier but my shoulders are tired after this week plus all of those HSPU's.
Nice WOD, looking forward to more benchmark WOD's
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