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

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. 

Thursday022516

•••

Alternating EMOM x20

Odd- 5 Deadlifts

Even- 10 Box jumps 24/20 

Wednesday’s WOD is…..

•••
•••
•••
 Just kidding. Blackout day 3. 

Come ready to squat. 

#blackout

Come ready for anything!

Friday021916

•••

Deadlift 5rm

•••

21-15-9

OHS 95/65

C2B pullups

Thursday021816

•••

Run 600m

50 wall ball shots 20/14

40 toes to bar

30 power cleans 135/95

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 

021616

•••

500m run

40 deadlifts 155/105

30 box jumps 24/20

20 front squats 155/105