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WOD
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Complete 30 rounds for time of:
Complete for time:
5 Burpees
20:00 Time Cap
Another beauty from Pat Sherwood. Do the multiplication, this is a lot of volume. Be smart, listen to the coaches.
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Send those good vibes.
Here they are….
Here are the WODs for the In-House Comp. Take a look and feel free to change what division you signed up under. Please make sure you sign-up on the board by Friday at 7pm. Heats will be written Friday night.
WOD 1
Complete as many rounds as possible in 8:00 of:
6 Power Cleans
9 Bar-Over Burpees
12 Wall Balls
Power Clean Weight: RX 135/95, Open/Masters 115/75
Wall Ball Weight: RX 20/14, Open/Masters 14/10
WOD 2
In 6:00 establish a 1RM Thruster (from the floor)
WOD 3
Compete for time:
30 Cal Row
30 Push Jerk
30 Air Squats
30 Ball Slams
30 Box Jump Overs, 24″/20″
30 Deadlifts
Time Cap: 12:00. Each unfinished rep will count as 1 second added to 12:00.
Push Jerk Weight: RX 95/65, Open/Masters 75/55
Ball Slam Weight: RX 40/30, Open/Masters 30/20
Deadlift Weight: RX 135/95, Open/Masters 115/75
