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Saturday WOD!
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Today’s Saturday WOD will be WOD#1 of the In-House Comp….
Complete as many rounds as possible in 8:00 of:
5 Hand Release Burpees
7 Kettlebell Swings
9 Wall Balls
Loads for KB will be 55#/35# for RX, 45#/25# for Open, 35#/25 for Masters 45+
Loads for wall balls will be 20#/14# for RX, 20#/14# for Open, 14#/10# for 45+
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Who’s excited for today???
After the Saturday WOD crowd is done we’ll start the heats for WOD #1. Then you’ll get to do these:
WOD #2
Work up to a 1RM Front Squat in 10:00.
WOD #3
Complete for time with a 14:00 cap:
Row 50 cal
40 Deadlifts
30 Box Jumps, 24″/20″
20 Ball Slams
10 Power Clean and Jerks
Deadlift and Clean and Jerk weight is 165#/115# for RX, 115#/75# for Open, 115#/75# for Masters 45+
Ball Slams are 40#/30# for RX, 30#/20# for Open and Masters 45+
