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  • Writer's pictureCoach Rob

WOD for Monday 320313

And Yes, Seriously, if you have experienced, are experiencing, or think you may be experiencing some kind of pain, you should sign up for the pain workshop this weekend. It is happening at Elevated this Saturday at 10am.

It will be an hour devoted to educating yourself about methods to treat our own pain. DPT and owner of Rx Physical Therapy, Scott Christensen will be sharing his expertise in treating pain.

Let's face it, no matter what kind of activities we enjoy, at some point we will suffer some kind of injury. If we arm ourselves with techniques to treat our own injuries, down time/recovery time will be shorter and we'll be able to get back to doing the things we love far faster. You can sign up at this link:

And now for todays fun:


18 Minute EMOM

6 Sets:

Minute 1: 200/175m Row

Minute 2: 10 Burpees

Minute 3: 15 Wall Balls (11’/10') (20/14)


16 minute EMOM

4 Sets:

Minute 1: 10 Hang Kettlebell Snatches (total) (alternating) (53/35)

Minute 2: 15 Wall Ball (11'/10') (20/14)

Minute 3: 10 Chest to Bar Pull Ups + 10 Kettlebell Thrusters (both arms) (53/35)

Minute 4: 12/10 Echo Bike Calories or 200/175m Row


Back Squats

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