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WOD 11/25/17

10 Rounds for time: 3 Stop Shuttle Run 10 Push-ups (RX+ does Clapping) 10 Pull-ups (RX+ does C2B) 10 Box Jumps (30/24) 15 Air Squats *each partner alternates complete rounds to perform 5 rounds each

WOD 10/31/17

A) EMOM16 1. Romanian Deadlift x 8 (light weight) 2. Strict Press x 4 (same weight as RDL) 3. Max Effort Strict Pull-ups 4. Rest B) AMRAP13 10 Burpees 31 Double Unders 17 American KBS (24/16)

WOD 10/30/17

A) 3 Sets: 500m Row for time *rest 2 minutes (Record fastest set) B) Every 5 minutes for 20 minutes (4 Sets) for times of: 300 meter Run 20 Abmat Sit-ups 10 Squat Cleans (115/75) (Record fastest round)

WOD 10/7/17

A) Tabata: 1. Shoot throughs 2. Straight arm plank to forearm plank *no score, work through full 20 seconds each time. B) In teams of 2, complete for time: 80 Cal Row 80 Jumping Air Squats (alternate every rep) 40 KB Box Step Overs (24/20inch, 24/16kg) 80 Jumping Air Squats 80 Cal Row

WOD 3/28/17

A) Every 90 seconds for 5 rounds: Run 200 meters Max Burpees with time remaining Rest 30 seconds B) 3 Rounds for max reps Strict Press x 1 minute (75/55) Toes to Bar x 1 minute Rope Climb x 1 minute *rest 1 minute after every movement