Rest Day

Rest Day

WOD

Row 15 min or Run 15 min
Post distance completed.

WOD

Hang Clean, AHAP
5-5-3-2-1 reps
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WOD

3 Rounds for time of:
25 Sandbag clean and jerks
Row 350 m
5 Med ball toss, As far as you can throw, alt L/R side

WOD

Complete as many rounds as possible in 20 minutes of:
20 Wall Balls
20 Kettle bell swings
20 Toes to Bar

WOD

4 Rounds for time of:
50m KB carry, 1 arm overhead, 1 arm farmer carry,switch at 25m
50m Bearcrawl w/ Sandbag
250m row
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WO

Rest Day

Rest Day

WOD

AMRAP in 15 min of:
10 Deadlifts 115/85lbs
10 Shoulder to overhead 115/85lbs
10 Box Jumps
Compare to: 150930

WOD

21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees

Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max
Compare to:150930

WOD

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
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Compare to:  110912

WOD

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Post time to comments.
Compare to: 161207