DANIEL
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
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Rest Day l Skills Day l Make up a WOD Day
OR
HELEN
3 rounds for time:
400m run
21 kb swings (1.5 pood)
12 pull ups
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Front squat 3-3-3-3-3 reps
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ANNIE
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
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BARBARA
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
OR considering it’s 9/11, a hero WOD of your choice!
Rest precisely three minutes between each round.
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Push Jerk 3-3-3-3-3 reps
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Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
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Rest Day l Skills Day l Make up a WOD Day
OR
21-15-9
Power Snatch
75/115/135
Bench Press
95/135/185
Box jumps
20/24/30
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There will be a 9am and 5pm class
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Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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