WOD

Wacky Wiser Partner Friday 0:00 – 13:00 Work to a heavy Hang Squat Clean 15:00 – 30:00 (15 min AMRAP/ YGIG) 3 DB Hang Squat Cleans, heavy (2db’s) 6 Burpees over DB 9/7 Cal Bike 31:00 – 36:00 (5 min AMRAP) Max Ring MU
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AMRAP 30 Minutes -Ashley White AMRAP Remix 1 Snatch 165/113 3 Rope Climbs 15’ 10 T2B 21 OH Lunge 45/25 400m Run
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EMOM 15 Minutes  Minute 1: 3 Deadlifts Minute 2: 10 Gorilla Rows per arm Minute 3: 45s L-Sit, Plank, Deadhang, or HS Hold Then…. AMRAP 18 Minutes  100m Farmer Carry Box jump obstacle course 200m Sled Pull Box jump obstacle course 100m Sandbag Carry  Box jump obstacle course *each coach holds the rights to change up the obstacle course
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5 Rounds 400m Run 10 Chest 2 Bar Pullups 25′ Handstand Walk 10 DB Snatches (from floor), Heavy
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Back Squat Test 1RM Then…. 21-15-9 Power Clean 135/93 Front Squat Ring Dip 
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