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WOD 3 . 11 . 20 The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed

WOD 3 . 10 . 20 Deadlift 10 – 10 – 6 -6 -6 – 4 – 4- 4- 4 Cash out 12 min ABS 1 min situps 1 min Hollow rock 1 min plank rest 1 min

WOD 3 . 9 . 20 3 rounds 30 wall balls 30 push press 95 / 65 30 front squats 95 / 65

WOD 3 . 6 . 20 ” Angie ” 100 pull ups 100 push ups 100 situps 100 squats

3 . 5 . 20 Love Triangle Amrap 7 8 HSPU 8 KBS 70 / 53 Rest 3 min AMRAP 7 8 HSPU 8 Box jumps 30 / 24 rest 3 min AMRAP 7 8 Box Jumps 30 / 24 8 KBS 70 / 53

WOD 3 . 4 . 20 3 Rounds for time 800m Run 30 OHS 75 / 55

3 . 3 . 20 Deadlift 5 – 5 – 3 – 3 – 3 – 2 – 2 – 2 – 2 Use same weight for 5s. Use same weight for 3s Use same weight for 2s B. 8 Rounds 15 ON 15 OFF L – Hold

WOD 3 . 2 . 20 ” Back to the Future “ 16 min AMRAP 10 m OH walking lunge 50 / 35 DB R arm 8 toes to bar 10 m OH walking lunge 50 / 35 DB L arm 8 Burpees

WOD 2 . 28 . 20 “CINDY” 20 min AMRAP 5 pull ups 10 push ups 15 squats

WOD 2 . 27 . 20 A. 7 Rounds 7 Power cleans 165 / 115 7 Push Jerks 165 / 115 B. “Hollow Simon Says” 4 x 1 min rounds