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WOD 20 minutes of “Dice” w/ Kat 1 – push-ups 2 – v-ups 3 – squats 4 – obliques per side (35#) 5 – db rows per arm (35#) 6 – upright row to lateral raise per arm (12#) Total: 39, 17, 30, 30, 36, 29 (rounded up to 50 …

WOD 21 – 15 – 9 – 15 – 21 sumo deadlift (115#) T2B / GHD box jumps (24″) Time: 19:30 (ghd)

WOD 12 min AMRAP 6 shoulder to overhead (115/75) 8 T2B 12 box jumps (24″) Total: 6 rounds (105#)

WOD 5 Rounds Single Arm Kneeling Press DB or KB (10 reps each side) 30# Gorilla Rows (10 reps each side) 44# kb first 2 rounds, 35# DB bench press (10 reps each side) 35# DB skull crushers (10 reps each side at same time) 15# GHD sit-ups (10 reps) …

WOD 21 – 15 – 9 – 3 Box jumps (24/20) Push press (95/65) GHD sit-ups 200m run Time: 17:21 rx

WOD “Deck of Cards” w/ Kat ♦️– box jumps (20″) ♠️ – ball slams / thrusters (75#) ♥️ – push-ups ♣️ – air squats J – 15 kb swings (44#/35#) Q – 100m run K – 25 double unders A – 25 sit-ups Time: 39:42 (Kat did ball slams and …

WOD 5 Rounds 10 alt DB snath 10 alt DB lunges 10 T2B (or GHD) 10 Cal bike Time: 16:39 (30#)

Weightlifting front squats10 x 115#10 x 95#10 x 75# push press6 x 115#10 x 95#10 x 75# WOD4 rounds12 pull-ups12 push-ups12 kb swings12 k2e200m row Time: 23:14 (1.5 pd)

WOD Conditioning. 20 min as many rounds as possible 10x Med Ball Cleans 20x ring rows 10 GHD sit ups (mod to 15 abmat sit ups) 200 m run Total: 5 rounds

WOD 4 rounds 500m row 20 kb swings 10 pull-ups 10 push-ups 10 v-ups / ghd Time: 27:07 (1.5 pd)