WODs & News
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Hero WOD - "DT"
5 RFT (15:00 cap):
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overhead (155/105)
Can you beat Annie Thorisdottir?? - DEMO VIDEO
10:00 of Your Choice...kind of:
Assault Bike = Holding 10-12 cals/minute for Guys; and 7-9 cals/minute for Ladies. Whatever it is, it should be consistent, not up and down each minute.
Rower = Holding a consistent pace, probably somewhere around +20-25 seconds from your best 500m time.
Ski = Same as row, just different apparatus.
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