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Siteplicity
Kelly 5 RFT 400m Run 30 Box Jumps 24″/20″ 30 wall balls 20/14
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For Time: 25 Deadlifts 185/135 400m Run 20 Deadlifts 225/155 400m Run 10 Deadlifts 275/185 400m Run 5 Deadlifts 315/225 400m Run
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Skillbuilder: Rope Climbs 7 RFT 1 Rope Climb 10 Dumbell Snatch 50/35 (alternate arms each rep) 20 Double unders *10 min timecap*
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Tabata Barbell Tabata deadlift 185/125 Tabata Hang power clean 135/95 Tabata Front squat 85/55 Tabata push press 65/45 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is total reps from all 32 intervals CF Mainsite WOD 2 Feb 17
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1 mile run 21-15–9 HSPU Ring Dips 800m Run 21-15-9 Hand release push-up Hollow rocks 400m Run 21-15-9 Box Jump 24″/20″ Ab mat Sit up 200m Sprint
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For Time 6-9-12-9-6 Burpee over bar Front Squats 185/125 C2B Pull-ups CF Mainsite WOD 2 Apr 17
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