WODs
 | Sat, Sep 10 2016 |  |
 | Sat, Feb 11, 2023 at 7:00am Half Marathon Row |
| Most Recent Benchmark: Sunflower Total on Oct 24, 2025 (79 days ago) |
| Foundations WOD #1 | WOD Makeup |
Foundations WOD #1(Time) Start with: 250m Run (4 laps indoor) Then: 15-12-9 Air squats Push ups Ring rows Finish with: 10 Double Unders/30 Single Unders Skill Work: Squats, Push Ups, Ring Rows Jumprope 101 Planned: Tue,Jan9,2018 Tue,Dec19,2017 Tue,Nov7,2017 Tue,Oct3,2017 Tue,Sep19,2017 Thu,Aug17,2017 Thu,Aug3,2017 Thu,Jul20,2017 Thu,Jun15,2017 Thu,Jun1,2017 Thu,Apr20,2017 Thu,Mar16,2017
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