WOD

Clean Grip RDL: 3 x 5 Then… 10 minutes of Handstand walk practice Then…. 10-9-8-7-6-5-4-3-2-1 Thruster, 105/63 C2B Pullups Kim and Jenny showing off their St. Paddy’s Day Green #thenorthface#greentights
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EMOM 7 1 Power Clean 1 Clean 1 Jerk * To be done as a touch and go complex* Then….. 3 Rounds 10 Power Cleans 165/115 10 Shoulder to Overhead 400m Run   Happy birthday to Tyler the Terminator!!
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TEST: 1 RM Back Squat Then… 5 Rounds 15 Kb Swings, 70/53 15 Burpees Congrats to Jim Coonan who got his 1st Muscle up during 15.3
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10 am- Olympic Lifting Class/Open Gym 11 am- Endurance 1 Mile Run 50 Pullups 50 Box Jumps 24/20 50 Sit Ups 800m Run 25 Pullups 25 Box Jumps 25 Sit Ups 400m Run 12 Pullups 12 Box Jumps 12 Sit Ups  
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CrossFit Open Workout  15.3 Rxd Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders Scaled: (Masters and Non Masters) Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Masters Rxd: Complete as many rounds and reps as possible in 14 minutes of: 100 double-unders 50 wall-ball shots 7 muscle-ups 8am: CrossFit Open WOD 9am: Crossfit Open WOD 10am: Open Gym and CrossFit Open WOD Post Scores to Comments, Zen and Games Sites.  
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