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11/ 6 / 23 3 rounds 500m run 40 air squats 30 push ups 20 pull ups 10 burpees rest 2 min between sets , score total time

11 – 3 – 23 AMRAP 6 10 Overhead squats 75 / 55 35 double unders rest 3 min AMRAP 6 13 push ups 35 double unders rest 3 min amrap 6 10 overhead squats 75 / 55 13 push ups

11 – 2 – 23 EMOM 20 ODD 15 // 12 calories Even 3 clean and jerks : pick a heavy weight

11 – 1 – 23 4 rounds 400m run 10 – 20 – 30 – 40 – wall balls 4 – 3 – 2 – 1 rope climb

WOD 10 – 31 – 23 630 pm class is closed for the Holiday ! A. Deadlift 10 x 3 build every 2 sets B. AMRAP 7 Burpees !

WOD 10 – 30 – 23 AMRAP 20 5 squat cleans 135 / 95 10 Toes to bar 15 calories on any machine

10 / 27 / 23 5 rounds 15 cal machine 12 deadlift 9 hang power clean 6 front squats 155 / 105 barbell

10 / 26 / 23 A. Bench Press 3 x ( 5 – 3 – 2 – ) building B. Partner amrap 12 wall walk 1 – 2 – 3 – 4 – etc 50ft walking lunge ( 25 out and 25 back )

10 / 25 / 23 5 rounds 100m run 10 DB snatch 50 / 35 2 bar muscle up Every round , add 100m run , 5 DB snatch , 2 barmuscle up 20 min CAP

10 / 24 / 23 Thruster 10 – 8 – 6 – 4 – 2 Building from Rack B. Cash out 10 rounds each rest 1 : 1 7 DBx2 Front Squats 50 / 35 7 burpees 12 min CAP