WOD

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May 31, 2019

3 RFT:

20 Burpees

40 Double Unders

20 KB Swings 24/16kg

2 Rope Climbs

May 30, 2019

5 sets

1 Pause Front Squat (3 sec pause at bottom)

1 Front Squat

*After each squat 10m Handstand Walk (or 10 shoulder taps on wall, or 20m bear crawl)

Ab finisher

May 29, 2019

Spend 10 min building to a heavy Power Snatch

AMRAP in 12 min:

2 Muscle Ups

4 Handstand Push Ups

6 Power Snatch 60/42.5kg

May 28, 2019

Happy Birthday Sam!

For Time:

Row 50 Cal

40 Box Jumps 24/20”

30 Ball Slams 15/12kg

20 Squat Cleans 60/42.5kg

10 Wall Climbs

May 27, 2019

Happy Birthday Ebony :)

Push Press

3-3-3

Push Jerk

3-3-3

Split Jerk

3-3-3

May 26, 2019

3 Rounds for time:

10 Wall Balls 20/14lb

10 Push Ups

20 Alt DB Snatch 22.5/15kg

Run 400m

May 24, 2019

Partner Mary (tag in and out as you need)

AMRAP in 20 min:

5 HSPU

10 Pistols

15 CTB Pull Ups

May 23, 2019

5 rounds for time:

10 Squat Clean Thrusters 42.5/30kg

10 Burpees

May 22, 2019

Deadlift

10-8-6-4-2

May 21, 2019

Buy In 800m run to be completed AFAP then at 5:00 mark:

AMRAP in 10 min:

9 Hang Power Cleans 50/35kg

12 Toes to Bar

15 Box Jumps 24/20”

Straight into 800m run buy out (for time)

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