335 Northeast 8th Street
Gresham, OR 97030
(503) 491-5100

WOD

Thursday 8/28

Remember everyone! 31 heroes wod and BBQ on Saturday at 10!! Also Labor Day class hours are 10 and 11 only! Thursdays WOD is……… “FIGHT GONE BAD”
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Wednesday 8/27

400m run 15 power cleans 135/95# 35 double unders 30 burpees over the bar 34 double unders 15 power cleans 135/95# 400m run
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Tuesday 8/26

Press 5×2 @ 80% of 1RM Rest: 2:00 10 minute Max Rep “Z” Press (45/35) 300sec FLR
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Monday 8/25

Deadlift 5×3@80% 1rm 5rft 10 deadlifts (275/185) 100 ft broad jumps 100 ft bear crawls
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Saturday 8/23

*Don’t forget the Meyer’s are having a BBQ tomorrow at 3pm! Bring a towel! 30304 SE Lusted Rd. Gresham. Partner WOD Share the work 5 rounds for time: 4 Rope climbs 12 Deadlifts (225/155) Run 400 meters with a 45/35 plate (run together, each have a plate)
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Friday 8/22

Squat 3@70 3@80 3+@90 “Isabel” For time: 30 Snatches (135/95) Cash out: core work
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Thursday 8/21

Bench 3@70% 3@80% 3+@90% 4 rds of: 10 Pull-ups 20 Goblet Squats (53/35) 400m run
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Wednesday 8/20

Power Clean 5×3 (+5-10#) 15-12-9-6-3 Push Press (135/95#) Burpee Box Jump (24/20″)
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Tuesday 8/19

Deadlifts 3@70% 3@80% 3+@90% 3 rounds for time of: 800m run 21 KBS (53/35) 50 Sit-ups
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