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Monthly Archives

April 2016

4.29.16

By | WODs | No Comments

Rose City Barbell – Group Training

Weightlifting

Metcon (Weight)

EMOM 8 Rounds Each

8 Bench Press

8 Pendlay Row

400m Run (Time)

Max Effort 400m Run

Sled Work (Time)

3 RFT

55/25

4.28.16

By | WODs | No Comments

Rose City Barbell – Group Training

Hallow Rock

Hallow Rock

Handstand Push-ups

Metcon (Time)

5 RFT

200M Run

3 HSPU Strict

6 Pull-ups Strict

12 OH Walk Lunges 45/25

4.24.16

By | WODs | No Comments

Rose City Barbell – Group Training

Weightlifting

Front Squat (5×5)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

3/6/9/12/15…

Box Jump 24/20

Cleans 135/95

Push Ups

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