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WOD 7 – 23 – 21 A. OHS 5 – 3 – 1 Front squat 5 – 3 – 1 back squat 5 – 3 – 1 B. relay race 3 rounds , 1 person runs 100m , other person runs 100m etc farmer carry 100m wall ball run 250m run 400m

WOD 7 – 22 – 21 a. emom 8 HSPU practice pick 1 – 5 reps of HSPU , or HSPU scale and do 1- 5 reps for 8 min emom. b. 6 x 3 min amrap odd rounds : 8 / 6 cal bike 3 devils press even rounds 8/ 6 cal row 6

July 21 – 2021 For time Run 400m 40 KBS 53 / 35 run 400m 40 wall balls 20 / 14 run 400m 40 toes to bar run 400m 40 box box jumps run 400m 100 double unders 25 min cap

WOD july 20 , 2021 A. 5 sets: 1 squat clean + 3 split jerk B. cluster funk 21 cluster 95 / 65 15 cluster 135 / 95 9 cluster 185 / 125 15 min cap

WOD 7 – 19 – 21 A. 3 x3 weighted pull ups or strict pull ups with thinnest band to do 3 reps strict. B. 3×3 weighted dips or 3 strict dips with thinnest band to do 3 reps strict. C. AMRAP 16 8 ring dips 8 strict pull ups 10 cal row

July 16 , 2021 For time Run 400m 9 hang squat cleans Run 400m 12 hang squat cleans run 400m 15 hang squat cleans run 400m 18 hang squat cleans use a 135 / 95 bar respectively

WOD July 15 , 2021 A. 5 sets 1 press + 2 Push press + 3 push jerk B. 11 min amrap 5 ctb pull ups 10 s20 DB 50 / 35 15 weighted situps

July 14 , 2021 6 x 2 min rounds Buy in 250m run Odd rounds – max bike cals Even rounds – max toes to bar Rest 1 min

July 13 , 2021 A. Power Snatch party 4 x 4 snatch 4 x 3 snatch 4 x 2 snatch 4 x 1 snatch B. Ingrid 10 rounds 3 snatch 135 / 95 3 burpees over the bar

WOD July 12 , 2021 EMOM 30 Minute 1 – row 15 / 12 Minute 2 – 45 double unders Minute 3 – Assault Bike 12 / 10 Minute 4 – 15 wall balls 20 / 14 Minute 5 – 100m run