Sunday Funday

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3 rounds of the following –

90 second sled drag @ AHAP

Rest 60 seconds

90 second amrap push jerk @ AHAP

Rest 60 seconds

90 second amrap tire flip

Rest 3 minutes

080214

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Comp day

WOD 1

Heavy Diane

21-15-9 reps

Deadlift 315/205

Strict hspu

 

rest as needed

 

WOD 2

 

Establish 1rm  Thruter from rack

 

rewst as needed

WOD 3

50 wall balls

50 box jump overs

20 muscle ups

50 back rack lunges 95/65#

50 cal row

Team Saturday

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WOD: Partner WOD, for time, rep counts are per team, not per partner. On all movements, except sprints, one partner works at a time, switch every minute, on the minute.

  • 75 Pullups  ‘Rest’ = Bottom of Squat Hold
  • 75 Front Rack Lunges (95, 65)  ‘Rest’ = Hollow Hold
  • 75 Power Cleans (95, 65) ‘Rest’ = Active Shoulder Dead Hang
  • 75 Back Squats (95, 65) ‘Rest’ = Bottom of Pushup Hold
  • 6x 200 M Sprints (A runs, B rests, slap hands and switch: each partner runs 3x)