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April 2016

2016-04-16

Team WOD 28 min partner AMRAP: 400 m run together 50 GHD sit-ups  40 power cleans (135/95) 30 box jumps (24/20) 20 shoulder to overhead (135/95) 10 pull ups 2 rope climbs *Split work evenly, one person works while one rests. Total: 2 rounds + 400m run

2016-04-15

Strength 400m farmers carry (1.5/1) *Each time you put your KBs down for a break, complete 5 push-ups with your hands on the curb WOD 10-9-8-7-6-5-4-3-2-1  tire flips 5-10-15-20-25-30-35-40-45-50 sledge hammer strikes RX+: tire flip jump throughs Possible Scales: Partner WOD -or- 10-1 deadlift (@ 70% of 1RM) + 1 …

2016-04-12

Strength Strict Press 3 sets x 10 reps @ 65-70% (unbroken) WOD 21-15-9 Power Snatches (115/75) Row for calories Then, 3-6-9 OH squats (115/75) Chest to bar pull ups Time: 17:10 (85# OH squats)