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WOD 10/20/17

A) EMOM15 1. Weighted Box Step Up x 8 2. Candlestick x 4 3. Wall Climb x 2 B) AMRAP12 HSPU x 6 Box Jump Overs x 12 Mountain Climbers x 24

WOD 10/19/17

A) 6 Sets: Deadlift x 3 *work up to a heavy triple B) in teams of 2, alternate rounds to complete 16 rounds total of: With a 1 minute running clock, complete: 3 Snatches (135/95) 2 cone Suicides Max Effort Toes to Bar

WOD 10/18/17

Every 10 minutes for 4 rounds: 50 Double Unders 40 Walking Lunges 30 Russian KBS (24/16) 20 Medball Cleans 10 C2B Pull-ups

WOD 10/17/17

A) 5 Sets Bench Press x 5 *same weight across all 5 Sets B) AMRAP15 Cal Row x 30 Push Press x 20 (95/65) Burpees over Barbell x 10

WOD 10/16/17

A) For time: 1 mile Run B) For time: 50 wall-balls (20/14) 15 cleans (135/95) 50 wall-balls 10 Cleans (185/125) 50 wall-balls 5 Cleans  (225/155)

WOD 10/14/17

100 Double Under Buy In 40 Abmat Sit-ups 40 Burpees 400 Meter Run 30 Abmat Sit-ups 30 Burpees 400 Meter Run 20 Abmat Sit-ups 20 Burpees 400 Meter Run 10 Abmat Sit-ups 10 Burpees 100 Double Under Cash Out

WOD 10/13/17

A) EMOM14 1. Strict Pull-up x 3 (scale: negatives) 2. Box L-sit x 30 seconds B) For time: 60 Thrusters (75/55) 40 Pull-ups 20 Ring Dips *complete in any sequence… Split up reps however way you want!

WOD 10/12/17

A) 5 Sets Power Clean x 3 *work up to a heavy triple B) In teams of 2, complete as many calories on the rower as possible in 16 minutes: Station 1: Row Station 2: Bumper Plate Hold (35/25#) *partners switch stations when Bumper plate(s) touch the ground

WOD 10/11/17

“Whiten” 5 Rounds for time: 22 American KB Swings (32/24kg) 22 Box Jumps (24/20) 400 meter Run 22 Burpees 22 Wall Balls (20/14)

WOD 10/10/17

A) Every 90 seconds for 10 rounds: Barbell Bent-over Row x 5 Bulgarian Split Squat x 7/7 (no weight) B) AMRAP18 5 Deadlifts (185/125) 10 Push-ups 15 Air Squats