WOD

Box Squat 5×5 Then…. Happy birthday to Wiser!!!! 42 Burpees 42 Barbell Step Ups (knee height box) 95/63 42 Pullups 42 Back Squats 95/63
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Olympic Lifting -2 Snatches + 1 OHS: 5 sets -Low Hang Pull + Clean & Jerk: 15 minutes to a heavy Endurance 17 Min AMRAP 30 Double Unders (scale up w/drag rope) 20 DB Hang Snatches, 50/35 10 Burpees over DB 17 Min AMRAP 25/20 Cal Row or Ski 12 Sandbag Ground 2 Shoulder (not over) 4 Wall Walks
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Bench Press 3-3-3 Then… Partition any Way -20 Minute Cap (in same fashion as Crossfit Open 20.5 1 Mile Run or 2.5 Mile Bike  40 Muscle Ups (40 Pull and 40 Push)-Ring or Bar  120 Wall Balls
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Wacky Wiser Partner Friday- 32 min cap 14 Rounds – YGIG 3 Squat Clean Thrusters, 135/93 6 Burpee over Bar 9 Cal Ski Then…. 50 Synchronized KB Clean & Jerks, 53/35 40 Synchronized OH Lunges, 53/35 30 Double KB Snatches, 53’s/35’s (mix anyway)
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3 Rounds 15 Chest to Bar Pullups 30 Cal Row 45 Air Squats to Med Ball Cash out: 3 Rounds 20 Bicep Curls 20 GHD Sit-ups or Abs of choice 20 DB Press (2DB)
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