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Daily WOD – Saturday 090217

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Workout of the Day 090217

Photocred http://www.markstaudtphotography.com

METCON
20 min. AMRAP
*With a partner
*split work as desired

20 OH Lunge Steps (same place) 45/25#
*1 partner does the OH Lunge Steps steps the other one holds a plate OH
15 Burpees to Plate 45/25#(1 person working at a time)
20 Plate Floor to Overhead (1 person working at a time)

Post your scores to the Whiteboard.

Daily WOD – Friday 090117

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Workout of the Day 090117

Photocred http://www.markstaudtphotography.com

Extended Warm up
20 Jumping Jacks
10 Air Squats
20 Jumping Jacks
10 Push Press
20 Jumping Jacks
10 Thrusters
20 Jumping Jacks
10 Deadlifts
20 Jumping Jacks

METCON
Part 1
3 Rounds
12 Thrusters 115/75#
21 Box Jumps 24″/20″
*8 mins to complete

At 10 min. mark

3 Rounds
15 Deadlifts 225/155#
25 Lateral Burpees Over the bar

*20 min. CAP

Post your scores to the Whiteboard.

Daily WOD – Thursday 082417

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Workout of the Day 082417

Photocred http://www.markstaudtphotography.com

Extended Warm up
3 Rounds
75 Single Unders
10 Ring Rows
3 Wall Walks
10 V-ups
10 Single Leg DB Deadlift (5/side)
30 Second Samson Stretch per side

METCON
5 Rounds
20 Wall Ball Shots (20/14)
10 Deadlifts (225/155)

*goal Sub 10

Cool Down Accessory
Jog/walk 400m
Accumulate 2 minutes of a plank hold

Post your scores to the Whiteboard.