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STRENGTH
Front Squats 10 - 7 - 5 - 5 - 3 - 3 WOD 6 Power Snatches 8 Power Cleans 10 Box Jumps (30"/24') 14 Minute AMRAP
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WOD
1:00 Rowing :30 REST 1:00 Jumping Rope (singles or d/u's) :30 REST :30 Down and Back Sprints :30 Burpees 1:00 REST 5 Rounds STRENGTH
DeadLifts 3 x 5 @ 70-80% of 1RM 2 x 3 @ 80-90% of 1RM WOD 5 T2B 10 Push Ups 15 Squats 20 Min AMRAP STRENGTH
Snatches 3 x 5 @ 75-80% of 1 RM 2 x 3 @ 80-90% of 1 RM WOD Burpees KB Swings (53/35) D/U's 21, 15, 9 STRENGTH
Power Cleans 5 x 5 @ 80% - 85% of 1 RM WOD - "Christine" 500 Meter R-O-W 12 Deadlifts (Body Weight on the bar) 21 Box Jumps (24"/20") 3 Rounds STRENGTH
Bench 2 x 7 @ 70-75% of 1 RM 2 x 5 @ 75-80% of 1 RM 2 x 3 @ 85-90% of 1 RM WOD 400 Meter Run Max Pull ups 20 Minute AMRAP Score is the Total of all Pull ups WOD
10 Deadlifts (135/95) 10 Snatches (135/95 10 Power Cleans (135/95) 10 Front Squats (135/95) 2 Burpee Box Jumps (30"/24") 4 Rounds + Ends with 2 More Burpee Box Jumps 42 Minute Time Cap.... If you are older than 42 then you get extra time so use your age for the time cap! WOD
5,000 Meter R-O-W Come in during the hour and start when you have an available rower.. CASH OUT 50 Front Squats (135/95) STRENGTH
Bench 5 x 5 @ 80-85% of 1 RM WOD 15 T2B 10 Thrusters (115/75) 5 Bar Facing Burpees 15 Minute AMRAP STRENGTH
Clean and Jerk 3 x 5 @ 75% - 80% of 1 RM 2 x 3 @ 85% - 90% of 1 RM WOD - "Helen" 400 Meter Run 21 KB Swings 12 Pull Ups 3 Rounds |
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