WOD
30 Bear Complex #135/#95
Power Clean
Front Squat
Push Press
Back Squat
Push Jerk
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WOD
A.1 Squat 5×5 @ 85% of 5RM
A.2 Death By Burpee/KBS
Odd Minutes: Burpees
Even Minutes: KB Swings
Complete 1 rep on minute 1; 2 reps on minute 2…10 reps on 10.
*For every round under 18 perform 20 Evil Wheels.
Example: if you complete 15 rounds you must do 40 Evil Wheels for rounds 16 and 17.
WOD
A.1
5 Rounds
Run 400M
7 Bodyweight Deadlifts
8 Pull Ups
A.2 Midline Work
100 Flutter Kicks
3x 1 Minute Planks (In Pike Position) Rest :30Seconds between efforts.
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WOD
A.1 Press 5RM, 1 x Max Reps @ 90%
A.2 4 Rounds
10 Toes to Bar
10 Front Squats #135-#155/#85-#105
10 Box Jumps
10 HSPU
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Partner WOD
Teams of 2 complete
Regionals Team Event #4
75 Back Squats #135/#95
50 Pull Ups
25 Shoulder to Overhead #135/#95
75 Front Squats #85/#65
50 Pull Ups
25 Shoulder to Overhead #85/#65
75 OHS #65/#45
50 Pull Ups
25 Shoulder to Overhead #65/#45
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