Beast mode

Warmup: 3 Rounds of

10 KBS

20 ab mat situps

30 double unders

2 Rope Climbs

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Buy-in: 50 KBS for time 70/55#

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Strength: OTMx12 minutes

3 Shoulder Presses + 6 Bent over rows @ 1/2 BW

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WOD: Death BY

Thrusters 75/55# + Double Unders

Chris and Rich getting it done in the morning!

Warmup: 10 minutes of:

10 banded pull aparts

10 dumbell bent-over rows

 10 seated dumbell presses

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Buy-in: Bulgarian Split Squat with dumbells 4x10 (5 on each leg)

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Strength: Back Squat 5x5

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WOD: "Alley Cat"

Teams of 2 ~ 15 minute AMRAP

1 Cal Row

1 Burpee over Rower

2 Cal Row

2 Burpee over Rowver.....

add 1 rep until time is called 

Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

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Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

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Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

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WOD: "Grace"

30 Clean and Jerks for time 135/95#