Friday 11-9

Open (Advanced): 1. Barbell Front Rack Weighted Step Up 3×8/side-Moderate sets across. Rest 2-3 minutes between sets. 2. 3 Rounds For Time: 50 Double-Unders 25 Wall Ball Shots (20/14, 10′)   Performance (Intermediate/Masters): 1. Barbell Front Rack Weighted Step Up 3×8/side-Moderate sets across. Rest 2-3 minutes between sets. 2. 3 Rounds For Time: 50 Double-Unders…

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Thursday 11-8

Open (Advanced)/Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. 3×4 Minute AMRAP’s:*     Buy In: Assault Bike 21/15 Calories     AMRAP in remaining time:     18 Pull-Ups     18/15 Calorie Row     Rest 4 Minutes     4 Minute AMRAP:     Buy In: Assault Bike 21/15 Calories     AMRAP…

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Wednesday 11-7

Open (Advanced)/Performance (Intermediate/Masters): 1. EMOM x 6:     4 Burpees Over Barbell     1 Clean & Jerk-Moderate weight ACROSS. 2. Front Squat 3×5-BUILD to tough load. Rest 3-4 minutes between tough sets. 3. Close Grip Tempo Bench Press 3×8-10 reps @ 21X2-Moderate load across, rest 2-3 minutes between sets. Post WOD (Optional): This…

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Tuesday 11-6

Open (Advanced): 1. Weighted Strict Chin Up 8-6-4 reps-BUILDING, rest 2-3 minutes between sets. 2. 12 Minute AMRAP:      7 Box Jumps (36/30″)      14 Kettlebell Swings (2/1.5)   Performance (Intermediate/Masters): 1. Weighted Strict Chin Up 8-6-4 reps-BUILDING, rest 2-3 minutes between sets. 2. 12 Minute AMRAP:     7 Box Jumps (30/24″)…

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