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Saturday 06.24.2017

Saturday

Oly:
Snatch High Pull (slow descent) + Snatch
7 sets x 1+1
Hang Clean + Jerk
6 sets x 2+2

Team Saturday
For Time:
50 Pull Ups
50 Burpees
400 m run
100 Wall Balls 20/14
400 m run
100 Wall Balls 20/14
400 m run
50 Burpees
50 Pull Ups

Friday 06.23.2017

Friday

Jeanine’s Member of the month WOD

Partner WOD
For Time: In Teams of 2 – 30 min CAP
20-18-16-14-12-10-8-6-4-2
Deadlift rx:100/70 rx+:125/85
Bench Press rx:70/40  rx+:90/55
Squat Cleans rx:50/35 rx+:70/45

Wednesday 06.21.2017

Wednesday

4 Rounds NFT:
10 Weighted Push Ups sc:12 DB Bench Press
Max Unbroken Bent Over Rows 50/35
– rest while partner goes

For Time:
50 Situps
25 KB Swings 24/16
100 m DB Waiters Carry 50/35 – 50 m each hand
25 KB Swings 24/16
50 Sit Ups

Tuesday 06.20.2017

Tuesday

Find Max 3 Rep Touch and Go Clean & Jerk – 12 min CAP
Rules:
Start with empty bar
Can’t make a jump bigger than 10k

9 min AMRAP
3,6,9,12,15, etc
Clean & Jerks 45/30k rx+:60/45k
Toes to Bar sc: Straight Leg Raises

Monday 06.19.2017

Monday

Back Squat Clusters – 15 min CAP
Find Heaviest set of 2+2 reps (10 sec rest btwn)

Mainsite WOD
3 Rds For Reps
1st min: Max Wallballs 20/14
2nd min: Max Box Jumps 24/20
3rd min: Max Calorie Row
4th min: Rest

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