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WOD – April 11, 2020

We have online workouts today at 9am and 10am and it’s bring a friend day!  The workout can be done as a team, and our at home versions are posted below!
Happy Birthday Dr Shain!

Work Out of the Day


“Heinous”

As many reps as possible in 36 minutes of:
4 bar muscle ups or 8 chest to bar pullups
11 front squats, 115/75lb
8 single arm dumbbell overhead lunge, 50/35lb
4 handstand pushups
Rest 2 minutes

or 

“Team Heinous”

In teams of 2, As many reps as possible in 36 minutes of:
4 bar muscle ups or chest to bar pullups
11 front squats, 115/75lb
8 single arm dumbbell overhead lunge, 50/35lb
4 handstand pushups
*alternate rounds with a partner

or 

“Heinous at Home 1”

As many reps as possible in 36 minutes of:
4 renegade rows, 50/35lb
11 dumbbell front squats, 100/70lb
8 single arm dumbbell overhead lunge, 50/35lb
4 handstand pushups
Rest 2 minutes

or 

“Heinous at Home 2”

As many reps as possible in 36 minutes of:
4 burpees
11 air squats
8 reverse lunges
4 pushups
Rest 1 minutes

Post rounds completed to beyond the whiteboard. 

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