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SWOD- you will the whole class for these two lifts. Rest between attempts. 
A. Squat Snatch (1 rep max!!! )
B. Overhead Squat (1 rep max! ) 

Skill - 

Max Reps Unbroken Double Unders

(5 minute time cap)

MetCon - 

3 Rounds for Time - 

15 Deadlifts 155/105

400m Run

10 Power Cleans 155/105

400m Run 

5 Push Press 155/105

9 AM Free WOD

Partners or Teams - 

20 minute AMRAP

50 alternating DB snatch 

50 jumping jacks

Lunge to fence and back 

Team completes reps total, one working at a time, including the lunges.  

10 AM Members WOD

Timed event 1

2 minute rest

Timed event 2

2 minute rest

Timed event 3

For Time - 

50 Double Unders

8 Toes to Bar

5 Overhead Squat 95/65

40 Double Unders

8 Toes to Bar

5 Overhead Squat

30 Double Unders

8 Toes to Bar

5 Overhead Squat

20 Double Unders

8 Toes to Bar

5 Overhead Squat

10 Double Unders

8 Toes to Bar

5 Overhead Squat

Get FULL RANGE OF MOTION on those overhead squats!

Plain in 2012!" (Time)
WOD— For Time:

Run 400m
10x Turkish Get up @ 35# (each hand) 40x Jumping Lunges (20x each leg)

Run 400m
7x Turkish Get up (each hand)
30x Jumping Lunges (15x each leg) 

Run 400m
5x Turkish Get up (each hand)
20x Jumping Lunges (10x each leg) Run 

3x Turkish Get up each hand
10x Jumping lunges (5x each leg)
35/26# kB
There will be a time cap 

Holleyman for time! Hero wod Wednesday!! 

Your welcome Josh;)

30 Rounds for time of:

5 Wall-Ball Shots, 20/14#
3 Handstand Push-ups
1 Power Clean, 225/153#
Masters 165/123#

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

SWOD- Bench Press (1 rep max bench press)
25 min cap

WOD- for time
Pull-ups sub jumping pull-ups

10 min cap...scale accordingly 

SWOD- Squat Snatch (2/2/2/2/2 all sets at 85% or above)
30 min cap

WOD- 500m row for time 

9AM Free WOD

We're going to do 3 separate "Death By", that's where you increase reps each round.  

10 minutes each.  

Pick the order you want to do them in - 


Pull up

Narrow hand push up

10AM Members WOD

15 Minute EMOM


1 Heavy Power Clean (make it challenging)


7 Minute AMRAP

35 DU

11 Thrusters 75/55

7 Burpee box jump overs

SWOD—Overhead Squat (2/2/2/2/2 all sets at or above 95%)
Rest between sets. If you are still working on form go lighter and do more sets and reps... 5/5/5/5/5/5/5 ... you will have all class.. if you get done early which you shouldn’t.. then 5000m row 

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Tel: 619-784-6548

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