Wednesday 160127

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Complete 30 rounds for time of:

Complete for time:

5 Burpees

1 Muscle-up

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.


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


In 6:00 establish a 1RM Thruster (from the floor)


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

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