9am Community Trial Class 1. Skill: Movement Prep 2. 12 Minute AMRAP: 200m Run 15 Sumo Deadlift High Pulls (95/65) 9 Burpees 10am Member’s Only Class HERO WOD “Donny” 21-15-9-9-15-21 For Time: Deadlift (225/155) Burpees U.S. Army Spc. Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa…
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1. Clean+Front Squat+Jerk (work up as heavy as possible) 2. For Time: 15-10-5 Deficit HSPU (4/2″) 30-20-10 Toes-to-Bar
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1. Skill Prep: Rope Climbs-Spend 10 minutes playing with different variations (i.e. l-sit, legless, spanish wrap, j-hook, etc. If you’re already good at one side, try the other). 2. Teams of 2 for Max Reps: 3 Rounds, 2:00 Each Station (rotate every 1:00):* 2:00 Max Rep Rope Climb 15′ 2:00 Max Rep Jumping Split Lunges…
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1. Front Squat 5RM 2. 12 Minute EMOM (4 Sets): 1st: 15 Kettlebell Swings (2/1.5) 2nd: 50 Double Unders 3rd: Max Power Clean & Jerks (135/95)
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