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Weighted Dips 3 x 15 (rings or bar). .
21 Burpees
21 Box jumps 24/20
400m
15 Burpees
15 Box jumps
400m
9 Burpees
9 Box jumps . ..
L2 15-12-9, 200m
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We have one more day until the Superhero Beatdown. The morning classes will be run similar to our Grand Opening weekend, athletes will be assigned a heat when you arrive and are expected to warm up next door. Members who participated in the Grand Opening four months ago should reference their journals. Many of you scaled portions of this WOD. When the dust settles, we would love for you to share any improvement you may have made (rx’d box jumps, pull-ups, heavier weight or faster time). Doors will be opened earlier than usual, BYOB and no need to come in your secret identity.
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Who’s this chick! LOL JKJK
Wow Burpees and Box jumps…probably the two things I hate the most.
Wow, you never come anyways so you’ll probably miss this one…
Did this workout.
17:32 with 12 lb ankle weights and an extra 400 meters at end. Running on treadmill with 12 lbs on each leg is something different!