WOD

Back Squat: 6RM then.. 2 x 6 @ 90%   Then…   18.0 21-15-9 DB Snatch, 50/35 Burpees over DB (new standard)   Congrats to Ron and his partner from CF Rocksolid 2nd Place in the Masters Artic Blast comp this weekend
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10am Oly Lifting 11am Endurance For Time 800m Run 50 Situps 25 Burpees 1 mile Run 25 Burpees 50 Situps 800m Run *Row 1000m and bike 30/20 cal during wod     Sign Up to Volunteer or Compete !  
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Deadlift 2-2-2   Then   10 Rounds 5 Power cleans (155/103) 10 Wall Balls   Post Loads and Times to ZEN and Comments:  
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WWPF   7 min AMRAP Max Cal Row Max Burpee Box Jumps, 24/20   —-2 min rest—–   6 min AMRAP Max Cal Row Max Deadlifts, 185/123   —-2 min rest——-   5 min AMRAP Max Cal Row Max Russian Twists, 20/14   —-2 min rest——   4 min AMRAP Max Cal Row Shoulder 2 OH, 135/93   *Partners may switch from rower to the movement in that AMRAP as much as needed     Nutrition Seminar Sunday Jan 28th Register HERE
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Heavy Thrusters 3-3-2-2-1-1-1   Then:   50 thrusters 45/35 50 Pullups 50 Double Unders 35 Thrusters 35 Pullups 35 Double Unders 15 Thrusters 15 Pullups 15 Double Unders   Post Loads and Times to ZEN and Comments:        
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