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WOD 1 – 4 – 22 Power clean 5 x 3 EMOM 5 x 2 EMOM 5 x 1 EMOM B. Relay Race 100m farmer carry 100m medball run 100m run 3 rounds each, rotating every 100m.

WOD 1 – 3 – 22 Partner WOD AMRAP 20 50 cal row 50 OHS 45 / 35 50 cal row 50 pull ups

12 / 31 / 21 830 and 12 class only Death by shuttle run – 10 min max Death by thruster 95 65 death by burpee Death by : min 1 – 1 rep , min 2 – 2 reps , min 3 – 3 reps until failure.

12 / 30 / 21 Deadlift 5 – 4 – 3 – 2 – 1 Repeat Cash out Row 4k with a friend

12 / 29 / 21 AMRAP 16 4 snatch 85 / 135 8 ctb pull up 16 wall ball 14 / 20

12 / 28 / 21 A. Press 5 x 2 B. Push press 5 x 2 C. accumulate 3 minute l sit in 10min on boxes , rings or parallettes.

WOD 12 / 27 / 21 6 rounds 1 min row cals 1 min burpees 1 min double unders rest 1 min Score each movement separately.

830 and 12 class only today ( Merry Christmas , classes will resume MONDAY ) Partner wod run 400m together 30 push press 30 Sumo deadlift high pull Use 95 / 65 barbell respectively

12 / 23 / 21 7 Rounds 10 Ring dips 10 KBS 10 Cal Row

12 / 22 / 21 A. front squat 8 x 3 B. Cash out 200 cals with a partner for time