 Speed:
5 Rounds: 5 Cone Suicides (post score for all 5 rounds) MetCon: For time: 75/55 pound Thruster, 30 reps 15 foot Rope climb, 3 ascents 75/55 pound Thruster, 20 reps 15 foot Rope climb, 2 ascents 75/55 pound Thruster, 10 reps 15 foot Rope climb, 1 ascents Bonus: Hang Squat Snatch 3-3-3-3-3
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 Strength:
Single Arm Deadlift 2-2-2-2-2 MetCon: Partner WOD 100 Pull Ups (Partner must hold 45# Plate Overhead) 200 Deadlifts (225/155) (Partner must hold Plank) 300 KB Swings (55/35) (Partner must hold Deadlift bar)  MetCon:
10 Rounds 1:00 Row (Cal) :15 Rest :30 Push Ups :15 Rest 1:00 Double Unders :15 Rest :30 Sit Ups :15 Rest Bonus: Gymnastic Work. Hand Stand Walk, L-Sit, Front Lever, etc  MetCon 1
100 Strict Shoulder Press (75/45#) (taken from floor) Every time you put the bar down you must do 10 – v-ups 10:00 Time Cap MetCon 2: 20:00 AMRAP 5 Hang Snatch (115/75) 10 Hang Clean (115/75) 15 Burpees Strength Bonus: 7:00 AMRAP Unbroken 3 Strict Pull Ups 5 Chest to Bar Pull Ups 7 Kipping pull ups Only Unbroken Rounds (all 15 reps) Count  Strength:
Split Squat 4-4-4-4 Metcon: 10 Rounds: 15 Wall Ball (20/14) 5 Burpees 200m Run Strength Bonus: 2 Rounds 25 Supermans 1:00 plank 25 Hollow Rock 1:00 Plank Conditioning bonus: 8 x row 250m rest 1:00  Strength:
30:00 to find 1RM Deadlift MetCon: "Cindy" 20:00 AMRAP 5 Pull ups 10 Push Ups 15 Squats Bonus: 20:00 Mobility  Jerk:
20:00 to find new 1RM MetCon: “Nancy” Five rounds for time of: Run 400 meters 15 - Overhead squat (95/65) Bonus: 20:00 Mobility Work  Strength:
30:00 to find 1RM Clean MetCon: "Christine" 3 rounds of: 500 m row 12 reps of deadlift 21 reps of box jump (24/20) Way to go everyone! We had over 30 Back Squat PR's Tuesday! Some of our guys broke the the 400#, 350#, 300# & 225# barrier for the first time. We saw 4 new members into the ladies 200# + club, almost had a 300# and had many 150# + and 1st time triple digit squats. Way to go amazing people! Way to go Brandon and Tanya for setting the top male and female weights of the day!  Strength:
30:00 to find new 1RM Back Squat: Metcon: 2000m row 100 Burpees Bonus: 20:00 Mobility Work 
Strength: Deadlift 2-2-2 as many as possible @ wsorking 1rm MetCon: 3 Rounds 5 hang clean (185/115) 5 strict toes to bar Rest 2:00 3 Rounds 7 hang clean (155/95) 7 toes to bar Rest 2:00 3 rounds 9 hang clean (135/85) 9 knees to bar |
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