WOD
A.1
Power Clean 7×3
A.2
3 Rounds
21 Wall Balls
15 Power Snatch #75/#55
9 Strict Pull Ups
A.3
50 Evil Wheels
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WOD
A.1
5 Rounds
5 Deadlifts
15 Back Extensions – GHD (Banded if feeling it)
A.2
“Boat Race”
3 Rounds
Row 500m
Run 400m
Rest 3:00
A.3
3 Rounds
10 Seated Medball Throws
20 Lateral Banded Rotations
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WOD
A.1
5 Rounds
5 Press
20 Banded Face Pull
A.2
12:00 AMRAP
3 Rounds
50 Double Unders/100 Singles
30 DB Lunge #35/#20
Directly into…
Max Rounds
30 Double Unders/60 Singles
2-4-6-8-10 Devils Press #35/#20
A.3
3 Rounds
30 Hollow Rocks
30 AbMat Sit Ups
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WOD
A.1
5 Rounds
5 Back Squats
12 DB Step Ups
A.2
3-6-9-12-15-21
KB Swings #70/#53
Box Jump Overs
A.3
3 Rounds
8(e) Bench Adduction
20 Ipsilateral Deadbugs
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Partner WOD
In Teams of 2:
Run 1 Mile
30 Rounds
12 Box Jumps
8 Toes to Bar
4 Deadlifts #315/#225
Run 1 Mile
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