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arms

2016-10-06

WOD “Nasty Girls” 3 rounds: 50 air squats 7 muscle ups 10 hang cleans (135/95) *Scale for 1 muscle up = 2 C2B pull-ups + 2 push-ups Time: 21:12 scaled

2016-10-03

WOD 10 min AMRAP: 3 snatches + 3 OH squats(155/105) 200m run Rest 3 minutes 10 min AMRAP: 3 cleans + 3 front squats(195/135) 200m run Total: AMRAP 1: 5 rds @ 85# AMRAP 2: 4 rds + 100m run @ 145#

2016-10-02

WOD 20 minute EMOM: Even: 12/10 cal row Odd: max KB swings (1.5/1) Score = Total KB Swings Completed Total: 193 (1pd)

2016-09-17

Team WOD @ 9am 25 min AMRAP: Partner 1: 400m run Partner 2: Completes AMRAP 5 Push Ups 10 Box Jumps (24/20) 10 DB Snatches (40/30) *Partner 1 starts on Run, while Partner 2 starts AMRAP of Push Ups, Box Jumps, and DB Snatches. When Partner 1 finishes their Run, …

2016-09-14

WOD 12 min AMRAP 1 power snatch (95/65) 2 hang power snatch 3 OH squat 1 power clean 2 hang power clean 3 front squats Total: 9 rds + 1 power snatch (85#)

2016-09-04

WOD 6 min 400m row 10 bar facing burpees Max clean and jerks (105#) 1 min rest 6 min 400m row 10 bar facing burpees Max snatch (85#) 1 min rest 6 min 400m row 10 bar facing burpees Max thrusters (85#) Total: 14, 17, 18