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WOD

Clean and Jerk
2-2-2-2-2-2-2-2

“Grace”
30 Clean & Jerks for time (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

“Nicole”

20 Minute AMRAP of

  • 400 Meter Run
  • Max rep Pull-ups (L2: Strict Band Pull-ups)

WOD

Buy in: 30 Ring Rows

Then for time:

“Karen”

150 Wall Balls

RX: 20# to 10′/ 14# to 9′, L2: 20# to 9′/ 12# to 9′, L3: 14# to 10′/ 10# to 9′

Then

Buy out: 15 Ring Rows

Score = Karen time.

WOD

“Nancy”

5 rounds of:

  • 400m Run
  • 15 Overhead Squats (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)

​WOD

Strict Press 

2-2-2-2-2-2 

“Annie”

50-40-30-20-10 of

  • Double Unders (L2: 25, 20, 15, 10, 5, DUs, L3: 150, 120, 90, 60, 30 Singles)
  • Situps 

WOD

‘DT’

5 RFT of:

  • 12 Deadlifts (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 9 Hang Power Cleans (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 6 Push Jerks (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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