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WOD

Back Squat – 3RM then 90% for 2×3

For time:

Buy-in: 400m Run

21-15-9 of

  • Pull-ups (L2/L3: Banded Pull-ups)
  • Overhead Squats (Rx:95#/65#, L2:80#/55#, L3:65#/45#)

Buy-out: 400m Run

WOD

3 RFT of

  • 600 Meter Run
  • 10 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Air Squats
  • 10 Hand Release Push-ups
  • 50 Clam Crunches

WOD

Thrusters

2-2-2-2-2-2

“Jackie”

For time:

  • 1000 Meter Row
  • 50 Thrusters (45#)
  • 30 Pull-ups (L2: Strict Band Pull-ups)

WOD

15 Minute AMRAP of

  • 5 Strict Handstand Push-ups (L2: w/ Pad, L3: Seated DB Press)
  • 10 Strict Pull-ups (L2: Strict Band Pull-ups)
  • 30 Alternating Jump Lunges

WOD

4 RFT of

  • 400 Meter Run
  • 15 DB Squat Clean Thrusters (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 10 Pull-ups (L2: Strict Band Pull-ups)

WOD

“Nicole”

20 Minute AMRAP of

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

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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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