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WOD

FRIDAY

“Open 16.4” AMRAP 13:55 Deadlifts (225/155)55 Wallballs (20/14)55 Calorie Row55 Handstand Push-ups HOME GYM AMRAP 13:55 Double Dumbbell Deadlifts55 Single Dumbbell Goblet Squats55 Shuttle Runs...
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THURSDAY

“Ketty” 5 Rounds For Time:400 Meter Run30 Kettlebell Swings (53/35)30 Step Back Lunges HOME GYM 5 Rounds For Time:400 Meter Run30 Single Dumbbell Swings (15...
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WEDNESDAY

“Cho To-Go” AMRAP 5:40/30 Calorie Row20 Box Jump Overs (24″/20″)AMRAP “Macho Man” (135/95) Rest 5 Minutes AMRAP 5:30/21 Calorie Row15 Box Jump Overs (24″/20″)AMRAP “Macho...
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TUESDAY

Barbell Complex On the 1:30 x 6 Sets:1 Power Snatch3 Overhead Squats “Top Shelf” AMRAP 15:21 Wallballs (20/14)12 Power Snatches (95/65)15 Toes to Bar12 Overhead...
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MONDAY

“Double-Edged” 7 Rounds For Time:500 Meter Assault Bike30 Double Unders10 Burpees Body Armor Cash-Out 2 Sets:1 Minute Banded Pull-Aparts1 Minute Side Plank (Each Side)1 Minute...
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FRIDAY

KO in the OK TOMORROW at the UMAC “Wunderful” 10 Rounds For Time [25 Minute Cap]:30 Double Unders20 AbMat Sit-ups10 Hand Release Push-ups HOME GYM...
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WEDNESDAY

KO in the OK this WEEKEND SATURDAY & SUNDAY “Control-Alt-Delete” On the 5:00 x 4 Rounds:20 Alternating Dumbbell Snatches (50/35)40 Air Squats20/15 Calorie Assault Bike...
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TUESDAY

KO in the OK this WEEKEND SATURDAY & SUNDAY “DelighT” AMRAP 15:12 Box Jumps (24″/20″)12 Deadlifts (155/105)9 Bar-Facing Burpees9 Hang Power Cleans (155/105)6 Strict Pull-ups6...
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MONDAY

KO in the OK this WEEKEND SATURDAY & SUNDAY “Full Circle”For Time:1,500 Meter Row100 Double Unders50 Calorie Assault Bike100 Double Unders1,500 Meter Row HOME GYMFor...
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