WALNUT VALLEY OUTPOST
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January 11 - 15

1/10/2021

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Nutrition Challenge starts Monday the 11th click here to sign-up!
Reminder: Please sign up from your computer and use "member" to save $10!
Strength cycle starts next Monday the 18th.

Monday
Warm. 5 minutes DU practice

WOD. For time
250m Bike/Row
12 Front Squats (65%)
Bike/ Row
35 Weighted/ GHD Sit-ups
Bike/ Row
70 Walking Lunge
Bike/ Row
35 Sit-ups
Bike/ Row
12 Front Squats
Bike/ Row

Strength. 40 DB Box Step-up

Tuesday
Strength. Snatch

WOD. 3 RFTx 2
16 Alt DB Power Snatch
200m Sprint

Wednesday
WOD. 10 Rounds, each for time
10 Burpee
100m Sprint
(walk back)

Thursday
Strength. 5x3 Clean & Jerk

Friday
WOD. "Nate"20 AMRAP
2 MU
4 HSPU
8 KBS
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WALNUT VALLEY OUTPOST
702 Main St
Winfield KS 67156 ​

Tuesday - Friday : 10 - 5 pm
Saturday : 10 - 4 pm
Sunday & Monday by appointment.
  • Home
  • Shop
  • Bicycle Service
  • Go Ride!
  • About Us
  • Contact