—New Species CrossFit Royal Oak—

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Today’s WOD

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—New Species CrossFit Royal Oak—

Workout Of The Day

01
24
2022

WOD 01.24.22

Strength:

Back rack lunge, 16-16-16-16-16

WOD:

18.1

AMRAP in 20 minutes:

8 toes to bar

10 single arm dumbbell power clean and jerks, 50/35lbs

14/12 row (machine) cals

Post loads and rounds to beyond the whiteboard.

****

01
23
2022

WOD 01.23.22

Strength:

Double dumbbell bent over row, 10-10-10-10-10

WOD:

5 rounds for time:

21/14 Machine calories,

14 Single arm Russian swings, 1.5/1 pood

3 wall walkers with push-up

Post loads and times to beyond the whiteboard.

****