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Warm up and Stretch
WOD - "CINDY XXX" 10 Pull ups 20 Push ups 30 squats 15 Pull ups 30 Push ups 45 Squats 20 Pull Ups 40 Push Ups 60 Squats 25 Pull ups 50 Push ups 75 Squats 30 Pull ups 60 Push ups 90 Squats 1 (ONE) ROUND
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warm up and stretch
STRENGTH: Front Squats 10 - 5 - 5 - 5 - 3 - 3 WOD 2000 Meter Row 50 Wall Balls (20/14) 1000 Meter Row 35 Wall Balls (20/14) 500 Meter Row (20/14) 20 Wall Balls Warm up
WOD Spend 1 minute at each of the following stations and perform MAX REPS Clean and Jerk (95/65) Box Jumps (30" box) Sumo DL High Pull (95/65) Burpees Pull ups 3 Rounds Perform an 800 Meter run at the end. Warm up
STRENGTH: Deadlift 5 - 5 - 5 - 3 - 3 WOD 20 Double Unders 2 Trips up the Rope (Substitute 1 trip up the rope with 5 Box Jumps and 5 Pull ups) 5 H/S Push ups 5 ROUNDS Warm up STRENGTH: BENCH 5 - 5 - 5 - 3 - 3 WOD - Killer KB Routine 10 KB Snatch (left) 10 KB Snatch (right) 20 Figure 8s 20 Around the World 20 One Hand Swings and exchange hands 10 Two Hand KB Swings 10 KB Squats 5 Rounds DEMO I meant to get up yesterday! You knew it was a ROW DAY.... 6500 METER ROW  Warm up and Stretch STRENGTH: OH Squats 5 - 5 - 5 - 3 - 3 WOD 8 Shoulders to Overhead (115/75) 10 Pistol Squats (5 each leg) 10 Rounds  Warm up and Stretch WOD 30 Power Cleans (135/95) 1 Mile Run 10 Trips up the rope (Substitute 7 Pull ups for 1 rope climb... ie 70 pullups = 10 rope climbs) 1 Mile Run 100 Squats 1 ROUND  Warm up and Stretch STRENGTH: BENCH 5 - 5 - 5 - 3 - 3 WOD 10 Deadlifts (245/155) 10 KB Swings (70/53) 400 Meter Run 4 Rounds  warm up and stretch STRENGTH Sumo Deadlift High Pull 5 - 5 - 5 - 3 - 3 WOD Burpee Tuck Knees Pull Ups Sit Ups 21, 15, 9  |
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