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WOD
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Complete as many rounds as possible in 14:00 of:
60 Cal Row
50 Toes-to-bar
40 Wall balls, 20#/14# (55+ 20# to 9’/10# to 9′)
30 Power Clean, 135#/95# (55+ 115#/65#)
20 Muscle-ups
We’ll warm-up and run 2 heats of this thing!!
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The list for the Saturday In-House comp is growing!
As promised here are the WODs for the Second Annual In-House Comp!! You’re welcome to change divisions based on this. Hopefully now you’ll see that this is completely achievable for all of you. If you’re not interested in doing it consider coming to cheer on your friends and maybe even judge!!
WOD 1
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+
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+
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