WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
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WOD

Complete as many rounds as possible in 15 min of:
3 Power cleans 135/75lbs
6 Burpee box jump overs 24”/20”
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WOD

Complete as many rounds as possible in 10 minutes
12 Dumb bell Thrusters 40/30lbs
10 Toes to Bar
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Rest Day

Rest Day

WOD

For Time:
5 Power Cleans 95/65lbs
Run 200m
10 Power Cleans 95/65lbs
Run 200m
15 Power Cleans 95/65lbs
Run 200m
20 Power Cleans 95/65lbs
Run 200m

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WOD

Push press 3-3-3-3-3-3-3 reps
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WOD

Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups
Men: 245 lb.
Women: 155 lb.
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WOD

4 Rounds for time and max cal
In 3 min complete:
12 Pull ups
12 Box Jump
12 Kettle bell swings 24k/16k
Max cal on the Assault bike in the remaining time

WOD

For Time:
Row
50-40-30-20-10 cal
Double arm KB clean 55/35lbs
25-20-15-10-5 reps
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Rest Day

Rest Day

WOD

Run 800m, ASB and Back
3 Rounds for time of:
20 Pull ups
20 Push up
20 Front Squats 100lbs, from the floor
Run 800m, ASB and Back
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