WALNUT VALLEY OUTPOST
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September 13 - 17th

9/12/2021

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Highs in the low 90s is basically a cold snap? Who's ready to run?!?! Lots of cardio on the horizon for this week.
​
Monday

WOD. 15 Rounds (20 min cap)
3 Power Clean
4 Strict Ring Dips
5 Strict TTB
WOD 2. 1 mile Run

Tuesday
WOD 1. 3 Rounds
500m Row
400m Run
30/20 Cal Bike
WOD 2. 50-45-25
Wall Ball
Russian KBS 70/53

Weightlifting Wednesday
Warm. 3x12 Shoulder Press
3x5 Clean Pull
Strength. 7x2 [Squat] Clean & Jerk

Thursday
Partner WOD. 8 Rounds*
10 Tire Flips
200m Sprint
*Alternate rounds until both complete 8.

Friday
Strength. 3x12 Split Squat & Roman Twist
WOD. Running Fran
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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.
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