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A. 6 sets of 3 deadlift building on the 3 minute B. 50 – 40 – 30 – 20 – 10 ab mat situp 10 m handstand walk after each set of situps

WOD February 11 , 2019 Buy In : Row 1000m 5 rounds 10 toes to bar 10 Shoulder to overhead 115 / 75 Cash out : Row 1000m

Wod January 21 , 2019 Squatting Annie 10 front squats 155/105 50 sit-ups 50 double unders 10 front squats 40 sit-ups 40 double unders 10 front squats 30 situps 30 dubs 10 front squats 20 sit-ups 20 dubs 10 front squats 10 situps 10 dubs

A. Run 1 mile B. Sky high Amrap 9 7 snatch 95/65 1 rope climb 7 thruster 95/65 1 rope climb

Wod 1.16.19 Front rack lunges 6-6-6-6 Hang power clean 3-3-3-3 Split jerk 2-2-2-2

CLASS TIMES FOR NEW YEARS EVE : NO 530am and NO 630 pm 830 am 12 noon 4 pm 515pm Have a safe New Years and we can talk about goals next week! A specific goal has a much greater chance of being accomplished than a general goal. Without goals and timelines it is just

WOD 12 . 27 . 18 Deadlift 5 – 5 – 3 – 3 – 3 – 2 – 2- 2- 2 Cash Out 50 – 40 – 30 – 20 – 10 situps 10m handstand walk after each set ( scale 20m bear crawl )

wod 11. 5.18 A. power clean party 4 reps emom 4 min rest 1 min 3 reps emom 4 min rest 1 min 2 reps emom 4 min rest 1 min 1 rep emom 4 min B. “Lights out” 8 min amrap 3 power clean 185 /125 3 push ups 3 clean 6 push up

WOD 10 . 24 . 18 AMRAP 25 Run 500m 25 box jumps 25 pull ups 75 Double unders

Wod 9.11.18 17 years ago, our Nation underwent a tragic loss. 17 years ago, our Nation became stronger than it ever had before. “The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us