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WOD 2 . 9 . 21 minute 1 : 2 rope climbs minute 2 : 10 ring dips minute 3 : 50 dubs

WOD 2 . 8 . 21 A. Power clean emom 3 min x 5 reps 4 min x 3 reps 5 min x 1 reps B. Cash out AMRAP 10 35 situps 10 m handstand walk / 30 seconds wall hold / 30 seconds plank hold

2 . 5 . 21 10 rounds 3 snatch 155 / 95 Odd : 10 pistols / 10 lunges even : 10 burpees over the bar

2 . 4 . 21 4 min amrap / rest 2 min / 4 rounds 8 DB step overs Single arm DB 6 Devils press Single arm DB 8 Cal row / bike

2 . 3 . 21 22 Min amrap run 400m 12 push press 115 / 75 6 bar muscle ups

2 . 2. 21 A. 3 sets of 8 steps overhead walking lunges B. 4 sets of 6 front rack lunges c. partner amrap 15 share 50 cals share 50 toes to bar

WOD 2 . 1 . 21 For time 21 – 15 – 9 deadlift 185 / 125 Handstand push ups / Seated barbell Press Straight into Run 1000m straight into 9 – 15 – 21 handstand push ups deadlifts 185 / 125

1 . 29 . 21 5 rounds 50 double unders 25 wall balls 5 bar muscle ups ( scale with 10 pull ups )

WOD 1 . 28 . 21 Buy in ROW 2000m then 10 rounds of chief 1 rd of chief : 3 power cleans 135 6 push ups 9 air squats CAP 20 min

WOD 1 . 27 . 21 A. 5 sets max reps bench press Body weight / 3/4 body weight. B. amrap 15 with a friend 50 cal bike or ski 100 Russian KBS We wanted to do this… but rain weather… AMRAP 20 Run 400m max reps bench press body weight for males and 3/4