Week of 8/14
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MondayTuesdayWednesdayThursdayFridaySaturday
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8/148/158/168/178/188/19
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SkillStrengthSkillStrengthStrengthWOD
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Strict PullupsBack Squat3 Rounds10 Minute EOMOMSnatch BalanceTeams of 3
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4x65 @ 70%350m Banded Row3 Deadlift @ 82%6x1800m Sled Push
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- Weighted if able3 @ 75%12 Unbroken Wall Balls 7 HSPU- 70%, 80%, 80%, 85%, 90%, 95% of OHS Max45 Power Cleans 135/85
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Banded or Jumping Bar MU3 @ 80%- Scale WB weight as neededBreak down bar and carry parts 200m away
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4x33 @ 85%WOD45 Front Squats 135/85
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- No Chicken Winging3 @ 90%WOD21-15-9Snatch w/Pause at KneeBreak down bar and carry parts back to start
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- Scale: set dowel across boxesFrom CFNEPullup- Squat45 Bar Over Burpees
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WODAMRAP 3Wall Ball 20/14- 5x2Break down bar and carry parts 200m away
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WOD3 Rounds21/15 Calorie RowTriple Under- Increase as able45 S2OH
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400m RunMinute 1: 10 T2B21 Erg Burpees400m Run after each round- Heavier than last weekBreak down bar and carry parts back to start
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50 Double Unders
Minute 2: 15 Box Jumps 24/20
Max Thrusters (75/55)800m Sled Push
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10 C&J @ 60%Minute 3: 20 KBS 53/35Rest 3:00Hang Clean + Jerk
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400m RunMinute 4: 25 PushupsAMRAP 3- Squat
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50 Double UndersMinute 5: Rest18/12 Calorie Row- 5x(1+2)
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7 C&J @ 70%18 Erg Burpees- Increase as able
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400m RunCooldownMax Thrusters (95/65)- Heavier than last week
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50 Double Unders2400m RunRest 3:00
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4 C&J @ 80%AMRAP 3Pause Back Squat
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400m Run15/10 Calorie Row5x2 @ 90% of HD from 8/4
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50 Double Unders15 Erg Burpees
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1 C&J @ 90%Max Thrusters (115/80)Gymnastics
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Rest 3:0050 Strict Pullups
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AMRAP 350 Ring Dips
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12/8 Calorie Row- Partition any way
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12 Erg Burpees
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Max Thrusters (135/95)
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