WOD
A.1
5 Rounds
3 Deadlift
10 DB Lunge
A.2
10 Power Cleans #155/#105
15 Pull Ups
30 Box Jumps
45 Wall Balls
30 Box Jumps
15 Pull Ups
10 Power Cleans
A.3
3 Rounds
100 Flutter Kicks
30 Hollow Rocks
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WOD
A.1
5 Rounds
3 Press
10 Lateral DB Fly
A.2
10 Minute EMOM
10 DB Thrusters #35/#25
A.3
3 Rounds
10 KB Supported Deadbugs – Hands
10 KB Supported Deadbugs – Feet
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WOD
A.1
5 Rounds
3 Back Squat
10(e) Elevate Single Leg Weighted Hip Raise
A.2
3 Rounds
Run 400M
12 Burpee Pull Ups
21 DB Snatch #50/#35
A.3
Accumulate 1:00 L-Sit
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Labor Day WOD
“Hotshots 19”
6 Rounds
30 Air Squats
19 Power Cleans
7 Strict Pull Ups
Run 400M
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Partner WOD
In Teams of 2:
5 Rounds
24 Deadlifts
18 Hang Power Cleans #155/#105
6 Push Jerks #155/#105
Run 800M
100 Burpees
80 Supine Ring Rows
60 KB Sissy Squats #53/#36
40 KB Swings #53/#36
20 HSPU/ L-Sit DB Press
Run 800M
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