WOD

8 am and 10 am Classes In Teams of 4: 2 People work at a time, one holds pet rock 70/53, one rests Pet Rock can never touch the ground! Team WOD: 300 Pullups (75pp) 400 Pushups (100pp) 500 Air Squats (125pp) 600 Double Unders (150pp) *400m Run after each movement*
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Back Squat (WK 6): Establish a 6RM Then, 2 x 6 Split Squats @ 50% 12 MIN EMOM (4 Rounds) Min 1: KB Swings (rep range: 15-20) Min 2: Target Burpees (rep range: 10-15) Min 3: Rope Climbs (rep range: 1-3)
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For Time 3 Rounds 400m Run 10 Jumping Squats, 45/33 4 Wall Climbs 2 Rounds 600m Run 15 Jumping Squats, 45/33 6 Wall Climbs 1 Round 1200m Run 30 Jumping Squats, 45/33 12 Wall Climbs
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Jerk 1-1-1 Then…… PD (To be done like DT)-Happy Birthday to Paul D 5 Rounds 6 Deadlifts 155/103 9 Hang Power Cleans 12 S2OH
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0:00 – 13:00 Build to a max clean 15:00 – 30:00 300 Double Unders (mix anyway) 20 Double KB Squat Cleans, 53’s/35’s (switch every 5) 10 Synchronized BMU 31:00 – 36:00 Max Ground 2 OH, 135/93 (mix anyway)
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