WOD Blog
 | Thu, Mar 24 2022 |  |
 | Mon, May 30, 2022 at 8:00am MURPH |
| Mon, Jul 4, 2022 at 8:00am 4th of July WOD |
| Sat, Aug 20, 2022 at 10:00am Workout for Wine! |
| Sat, May 13, 2023 at 10:00am Workout at Chateau Meichtry |
| Mon, May 29, 2023 at 8:00am MURPH |
9-4 Delts 03242022(Time) 4 Rounds 8-10 Reverse Incline DB Y Raise DB Upright Row RB FacePull 4 Rounds 8 Heavy DB Lateral Raises (bottom 1/2 reps) 10 DB Lateral Raises Full 15 RB Pulsing Lateral Raises 10-8-6-6 DB Strict Press DB Push Press to Failure 4 Rounds 8-10 DB Pendlay Row (bent @ hips 90* bring elbows from straight to 90*) Hang Clean and Press 4 Rounds 10-12 Seated Strict DB Lateral Raises Seated Bent Over Rear Delt Fly
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