40 minute time cap
 
10 Rounds
 
3 Hand stand Push ups
4 turkish get up ( alternate) (53/35) 
10 One arm KB Swings 
Farmer Carry KB  150 M
 
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Team Thursday

12 minute time cap

200 wall balls for time while partner holds weight overhead (45/25)
 
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Front Squats 
10 x 3 @ 89% of your 1 rep max
 
 
For Time
 
25 Pull Ups ( Chest to BAR advance)
25 Burpees
25 Situps
 
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5 Minute AMRAP

10 Superman Rocks

10 KB Swings

 

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10 x 3 Backsquat @ 84% of 1 rep max

 

WOD

3 Rounds 

30 seconds per station - 30 sec rest

Ring Rows

Slam balls

Wheelies

 

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Mindfrug Friday

40 minute time cap

8 Rounds

400 meter run

50 double unders

10 Hang power Cleans

10 Shoulder to Overhead

 

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