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WOD June 22 , 2020 9 Min AMRAP 10 thrusters 95 / 65 100m run Rest 5 min AMRAP 7 5 thrusters 135 / 85 5 burpees over the bar Score total Reps

June 19 . 2020 MOBILITY CLASS 930 – please bring your own towel or mat Fight gone bad 3 rounds 1 min for max reps at each station wall balls sumo deadlift high pull KB 53 / 70 box jumps 20 inch for all push press 75 / 55 barbell Row max cals 1 min

6 . 18 . 20 A. 5 Sets on the 90 seconds 1 Power clean 1 hang squat clean 2 front squat 1 Split jerk B. Simon says 4 x 1 min on 1 min off Hollow / Tuck / super man holds

June 6 . 17 . 20 Mobility Class 930 am today – bring your own towel / mat please “The Decent “ For time 800m Row/ ski or 1. 5 mile bike 40 KBS 20 Pull ups 600m Row / ski or 1 mile bike 30 KBS 15 pull ups 400m Row / ski or

June . 16 .20 A.. 10 – 8 – 6 – 4 – 6 – 8 – 10 building Relay Races 400m 2 x 250 3 x 100 2 x 250 400m

WOD 6 . 15 . 20 MOBILITY CLASS IS STARTING BACK – please bring your own mat WEDNESDAY 930 FRIDAY 930 ” Deadlift Chorus “ 15 min amrap or 5 rounds 5 Deadlifts 225 / 155 10 dips 5 deadlifts 20 pistols ( scale with lunges in place )

June 12 , 2020 AMRAP 12 2 Rounds 10 squat cleans 135 / 85 10 lateral burpees over the bar straight into AMRAP rest of the time 6 squat cleans 165 / 105 12 lateral burpees over the bar

June 11 , 2020 10 KB Deadlift ( 2 KBS ) 100m sprint Rest 1 : 1 x 3 rounds 5 single arm kb split Jerk R 5 single arm kb split jerk L 100m sprint rest 1 : 1 x 3 rounds each 15 American Kb Swings 100m sprint res1:1 x 3

JUNE 10 , 2020 6 min AMRAP 5 bar muscle ups or 10 burpees pull ups 15 wall balls rest 3 min 6 min amrap 15 wall balls 15 / 12 cal row rest 3 min 5 bar muscle ups or 10 burpee pull ups 12 / 15 cal row Score each AMRAP independently.

JUNE 9 , 2020 4 rounds for time 2 tire flips ( you can share the big tire ) 100m farmer carry 2 kbs 250m wall ball run 400m run