1. Skill: Movement Prep 2. 3 Minute AMRAP of: 30 Wall Ball Shots (20/14, 10′) 20 Deadlifts (225/155) Max Rep Strict Deficit Handstand Push Up (Pick your deficit) Rest 3:00 3 Minute AMRAP of: 25 Wall Ball Shots (20/14, 10′) 15 Deadlifts (275/185) Max Rep Kipping Deficit Handstand Push Up (Pick your deficit) Rest 3:00…
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1. Teams of 3, 25 Minute AMRAP: 20/16 Cal Row 20 Back Rack Lunges (95/65, 10/side, alternating) 20 Kettlebell Swings (2/1.5) *1 Person working while the other two rest. 2. Post WOD (Optional): Weighted Sit Up 3×20 reps (pick your weight), rest as needed between sets.
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1. Power Snatch 5×3 75% (drop from top of each) 2. 3 Rounds of: 7 Snatch (165/115) 21 Pull Ups Immediately into… 3 Rounds of: 7 Overhead Squats (165/115) 42 Double Unders
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9am Community Trial Class 1. Skill: Movement Prep 2. 3 Rounds For Time: 20 Sumo Deadlift High-Pulls (95/65) 30 Wall Ball Shots (20/14, 10′) 400m Run 10am Member’s Only Class 1. Muscle Ups 3xMax Reps Unbroken. Rest as needed between sets. 2. 3 Rounds For Time: 20 Sumo Deadlift High Pulls (95/65) 30 Wall Ball…
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