Monday022916
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Back squat – Heavy single
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3 Rounds for time:
15 Ring Rows (back to floor)
10 Front Squats, 155/105
Directly into…
21-15-9:
KB Swing
AbMat situp
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Month February 2016
Friday WOD
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
•••
Athletes not signed up for the open will be doing a slightly different version of this WOD.
Thursday WOD
Thursday022516
•••
Alternating EMOM x20
Odd- 5 Deadlifts
Even- 10 Box jumps 24/20
Hump day WOD!
Wednesday’s WOD is…..
•••
•••
•••
Just kidding. Blackout day 3.
Come ready to squat.
Tuesday WOD
Blackout week continues with day 2! Again, come ready for anything! And maybe bring your wrist wraps…
Monday WOD
#blackout
Come ready for anything!
Friday WOD
Friday021916
•••
Deadlift 5rm
•••
21-15-9
OHS 95/65
C2B pullups
Thursday WOD
Thursday021816
•••
Run 600m
50 wall ball shots 20/14
40 toes to bar
30 power cleans 135/95
Wednesday WOD
Wednesday 021716
•••
Shoulder press 5rm
•••
8 min AMRAP
10 thrusters 95/65
5 bar facing burpees
10 hang power snatch 95/65
5 bar facing burpees
Tuesday WOD
Tuesday
021616
•••
500m run
40 deadlifts 155/105
30 box jumps 24/20
20 front squats 155/105
