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January 27, 2018

TEAM WOD
AMRAP 24
200m run
5 squat clean thruster (95/65)
6 bar facing burpees
*partners alt rds

Votes are in and the Thruster/burpee Open WOD won  over the DL, cal row, WB…Just a slightly different version with running..

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January 24, 2018

BUILD
A. BB split squats @21×1 x 8,8,6,6 ea leg
rest 1 min btw legs
B. 2 RNFT
SA KB Plank bench row x12 ea
KB waiter walk x20m ea

BREATHE

4 RFT
12 alt KB lunges (24/16)
10 BJSD
12 Push press 75/55
5 Bar MU

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January 21, 2018

*Can be split as a partner WOD also
MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar