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August 2019

2019-08-20

WOD 20 min AMRAP 10 bench press 200m run rx 155/105# *if you cannot perform 5 unbroken reps at your bench weight, scale Total: 7 rounds + 10 bench press (125 first 4 rounds, 115, 95 on last set) (completed 8th round after time expired)

2019-08-18

WOD “Deck of Cards” w/ Kat ♦️- box jumps (20″) ♠️ – sit-ups (x2) ♥️ – kb swings (1.25/1.5pd) ♣️ – push-ups J – 10 wall balls Q – 10 front rack lunges (John: 100m run) K – 10 pull-ups A – 3 bear complex (75/55) Time: 34:23

2019-08-14

WOD EMOM x 15 mins 3 hang power snatch 15 air squat 20 double unders rx 95/65# *score: # of rounds [completed] *take any minute off you want them air squats better look good! **if you can’t perform double unders, do 30 singles Total: 9 rounds + 3 hps (Rx …

2019-08-12

WOD 4 rounds for time 400m run 20 handstand push ups 20 hang squat clean rx 115/75 rx+ 135/95 subs for hspu (@same rep count): db push press -or- ring dip *24 min time cap Total: 2 rounds + 11 hang squat cleans (95) (split HSPU with db push press)