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  • Writer's pictureCoach Rob

The Battle Within!

Updated: Nov 19, 2020

November 21st is looming large. Without further delay here are the workouts.

(Please note - we reserve the right to modify or change completely, all or part of these workouts.)

Please rest assured any changes made will not cause the WOD's to be too difficult. The scaled versions of the WOD's will have variability built in, if needed, just like in class, so they may be completed by all.

Teams have been posted on the whiteboard at the box. We will be posting them here on the blog as well.

Hang Time -20 min time cap


50 Air Squats

50 Box Jumps 30/24 

50 Wall Balls 20/14 

50 Pull-Ups    

30 Push-Ups 

20 Burpees-to-Target


50 Air Squats

50 Box Step Ups 24/20

50 Wall Balls 14/10

50 Russian Kettlebell Swings 16/12

30 Push Ups (can be done on knees)

20 Burpees-to-Target

*One partner works at a time. Reps/movements must be completed before moving onto the next movement. 150 total reps. Score is: time completed or total reps completed in 15 minutes.

Double DT - 20 min time cap

10 rounds for time of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX 115/85 Scaled 75/45

*One partner working at a time. P1 completes a full round then P2 does the same. Score is time completed

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