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WOD Blog
 | Fri, Sep 16 2022 |  |
 | Sat, Nov 19, 2022 at 9:00am ThanksGiving WOD and Pot-Luck |
| Sat, Dec 24, 2022 at 9:00am Christmas WOD & Pot Luck |
| Friday 16 September 2022 | Warm Up Friday 16 September | HIIT-Fit 16 September 2022 |
Friday 16 September 2022(Rounds, Rx2, Rx3) Strength: EMOM x 10 MINUTES MIN 1 - 8 Deadlifts* MIN 2 - 3 Bottom to Half Pull-Ups + 3 Top to Half Pull-Ups + 3 Strict Pull-Ups *Build past workout weight. THEN: NCFIT BENCHMARK WORKOUT 'DEADPULL' EOMOM x 16 MINUTES MIN 1 & 2 - 400m Run MIN 3 & 4 - AMRAP of the following*... 5 Deadlifts (225/155) 5 Strict Pull-Ups RX 2: EMOM x 16 MINUTES MIN 1 & 2 - 300m Run MIN 3 & 4 - AMRAP of the following*... 5 Deadlifts (155/105) 5 Strict kneeling Pull-Ups RX 3: EMOM x 16 MINUTES MIN 1 & 2 - 200m Run MIN 3 & 4 - AMRAP of the following*... 5 Deadlifts (135/95) 5 Strict body row or negative Pull-Ups *Pick Up Where You Left Off.
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