WOD
A.1 Back Squat 10, 10, 10
A.2
“Black & Blue”
5 Rounds
10 Power Clean #135/#95
10 Burpees
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Partner WOD
Teams of 3
10K Row
One athlete works at a time. Switch every 250M. Athletes must complete 7 burpee box jumps before returning to rower. Remember, one athlete works at a time.
WOD
A.1
OTM x 10
3 Thrusters (Heavy) & 5 K2E
A.2
6 Minute AMRAP
Max Rep Push Ups
Max Rep Pull Ups
*Once you fail a movement, take 5 breaths and move onto next movement.
Rest 5 Minutes
A.3
Row 1K AFAP
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WOD
A.1
10 Minutes to find 1RM of Bear Complex
Power Clean
Front Squat
Jerk
Back Squat
Jerk
A.2
30 Reps Bear Complex at 80% of 1RM
4 Burpees OTM
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WOD
A.1
Deadlift 5, 5, 5, 5, 5
Ring dips 3x Max Effort
A.2
8 Minute AMRAP
5 Box Jumps #30/#24
5 Toes 2 bar
A.3
Max Effort L-Sit
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