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Thursday February 27

It’s Stacey’s birthday! Join us for a frolicking good time in a partner WoD!


5 rounds, 2 minutes each round of:

1 flopage

9 weighted over head lunges

6 presses 45/65 lbs

8 1 arm kb rows (each side!) in remaining time left of the 2 minutes, partner does 20 singles 8 med ball cleans

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Thursday May 13

At home wod Mobility- Calf bone saw PNF hamstrings Warm up- 8-10-12 Lunges Kb swings Pushups Wod- 50 jumping jacks 21-15-9 Squats Pushups Sit-ups 50 jumping jacks

Wednesday May 12

Aka John Roehl’s birthday! At gym wod 7-9 am P. O. C. Aka ‘death by pullups’ 1 the first minute 2 the second minute 3 the third minute Etc until you can’t complete that number of pullups in that minut

Tuesday May 11

At home wod Mobility- PNF hamstrings Kb reset Warm up- 3-6-9-12 Lunges Hollow holds Wod- 7 rounds 7 squats 7 burpees Scale: plank or elevate burpees Estimated time: 5-6 minutes

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Estes Park, CO 80517

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