WODs

Saturday – April 15, 2017

Coach’s Choice
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Friday – April 14, 2017

14 Min AMRAP 4 HSPU 8 Knees to elbows 12 Double Unders
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Thursday – April 13, 2017

5 RFT 3 Ring Muscle-ups 7 Deadlifts 225/135 10 Box Jumps 30″/24″ *10 min Timecap*
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Wednesday – April 12, 2017

5 Min AMREP 35 Cal Row Max Push Press 95/65 Rest 5 Min 5 Min AMREP 35 Cal Row Max SDHP 95/65 Rest 5 Min 5 Min AMREP 35 Cal Row Max OHS 95/65
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Tuesday – April 11, 2017

Strict Press 5-4-3-2-1 *annotate all weights used
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Monday – April 10, 2017

Hero “Zembiec” 5 RFT 11 Back Squats 185/125 7 Strict Burpee Pull-ups 400m Run *During each burpee pull-up perform a strict burpee and jump to bar that is approx. 12 inches above your max reach.
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Saturday – April 8, 2017

Coach’s Choice
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Friday – April 7, 2017

4 RFT 800m Run 10 Pistol squats 20 C2B pull-ups 30 Box Jumps 24″/20″ 40 Double Unders
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Thursday – April 6, 2017

6 RFT 10 Squat Clean 95/65 15 Hollow rocks 200m Overhead plate carry 45/25
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