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
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.
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Athletes not signed up for the open will be doing a slightly different version of this WOD.
Thursday WOD
Thursday022516
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Alternating EMOM x20
Odd- 5 Deadlifts
Even- 10 Box jumps 24/20
Hump day WOD!
Wednesday’s WOD is…..
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•••
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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
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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
