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Monday, May 12th

WOD

"Allison"

1000 meter row

21 pullups

21 wall balls @ 20/16#

21 power cleans @ 95/65#

21 bar over burpees

21 thrusters @ 95/65#

21 toes to bar

1 mile run

 

Tuesday, May 13th

Buy In

50 wall balls tosses for time with (wall ball without the use of a wall),

athlete chooses weight.

*advanced athletes toss over pullup bar)

Strength

6 x 8 back squat @ 60 % of 1 rep max

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Endurance

6am/ 6pm @ ECC

5 rounds for time:

500 meter row

20 burpees

30 double unders

 

Wednesday,  May 14th

Buy In

60 box jumps for time @ 30/24"

top of each minute do 10 kettlebell swings @ 55/33#

WOD

20 Minute AMRAP:

10 burpees

20 abmat sit ups

30 double unders