Friday 10-5

WOD

1. Snatch+Overhead Squat 3×2+2-BUILD to tough load. Rest 2-3 minutes between sets.  2. Back Squat 3×3-BUILD to tough load. Rest 3-4 minutes between sets.  3. Snatch Pulls 3×3-Moderate load ACROSS. Rest 2 minutes between sets. Use straps if needed.   Post WOD (Optional):  This weeks active recovery or grab some friends and hit the following:…

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Thursday 10-4

WOD

1. EMOM x 6 (3 Sets):     Evens: 6 Burpees+4 Muscle Ups     Odds: 6 Burpees+8 Toes-to-Bar   2. 12 Minute AMRAP:     20-40-60… Calorie Row     10-20-30… KB/DB Box Step Ups (24/20″, 50/35, hand, altnerating)   *SAVE THE DATES* –Saturday, October 6th: LIVE FIRE WOD! An email with more details will be…

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Wednesday 10-3

WOD

1. Tempo Deadlift 6-4-2-BUILDING @ 31X0. Rest 3-4 minutes between heavy sets. 2. For Time:     90 Double-Unders     30 Power Cleans (115/75)     60 Double-Unders     20 Power Cleans      30 Double-Unders     10 Power Cleans   *SAVE THE DATES* –Saturday, October 6th: LIVE FIRE WOD! An email with more details will…

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Tuesday 10-2

WOD

1. For Time:      Run 400m      12 Jerks (165/115)      Run 400m      12 Jerks      Run 400m 2. 3×20 Russian Twists-Tough load.     Rest 1-2 minutes between sets.  *Your choice of Jerk variation.    *SAVE THE DATES* –Saturday, October 6th: LIVE FIRE WOD! An email with more…

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