8:00am Open Gym
9:00am Team WOD
20 team push ups
800m bear crawl by each member of the team, one at a time
20 team push ups
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warmup: 1000m row, 100 situps
skill: turkish get ups: 5, 4, 3, 2, 1 each side, increasing weight
wod
death by deadlift 225/135
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warm up: 800m run, 20 turkish getups
strength: strict press 2-2-2-2-2
wod
10 pull ups
8 ring dips
6 HSP
6 rounds
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warm up: 50 double unders, 10 man makers
wod
1 mile run
50 med ball cleans 20/15
800m run
35 med ball cleans
400m run
20 med ball cleans
strength: weighted pull ups
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Smooth is fast - Skip Miller
Warm-UpClean & Jerk
3 Rounds For Time of:
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The power clean is critical to sports performance training because it is a scalable way to develop power – Mark Rippetoe
5 Attempts to Max Hang Power Clean.
5 Rounds For Time of:
Usain Bolt, the fastest man in the world, does Hang Power Cleans :
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Do not consider painful what is good for you. —Euripides
Warm-UpBack Squat 3-3-3-3-3
For time:
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When done perfectly, the jerk is an aesthetic combination of power and grace, and that’s why so many athletes take to them so readily. – Bill Starr
3 Sets of:
Max Push Jerk
10 min AMRAP of:
12 min AMRAP of:
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There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between. - Pat Riley
Team WODWith 3-person teams:
Finish with a Tug of War .
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