WOD

4 Rounds for time of:
Row 400m
15 Thrusters
15 Toes to Bar
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WOD

AMRAP in 7 min of:
250m Row
8 Burpees over rower

3 min rest

AMRAP in 7 min of:

12 Pull ups
12 Ball Slams

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WOD

Compete as many rounds as possible in 20 minutes of:
Run 4 50m shuttles
20 Kettlebell swings 24/16k
20 Wall Balls 20/14lbs
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Rest Day

Rest Day

WOD

Complete as many rounds as possible in 15 minutes of:
8 Dips
8 Pull ups
8 Goblet Squat
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WOD

2 Rounds for time of:
50 Pull ups
40 Double Unders
30 GH Sit ups
20 Overhead Squats 95/75lbs
10 Push Press 95/75lbs
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WOD

Hang Cleans, 80%-90%-95%-100%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
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WOD

"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
Compare to: 191031

WOD

Ascending ladder...
3 Kettle bell swings
3 Toes to Bar
3 Deadlift (body weight)
6/6/6, 9/9/9,12/12/12...
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Rest Day

Rest Day