WOD

PAST WODS

Sep

4
Monday

Foundation

Test out (10 minutes)
Max Reps
Strict Ring Dips

WOD

800m Front rack walk 135/95

*Every 100m, drop the bar and perform 20 air squats and 5 cleans

If you drop the bar prior to finish any 100m increment, you must perform 5 thrusters.

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2
Saturday

Foundation

Bear Complex

Build to a heavy set of 2 (must be a T&G)

Bear complex = 1 power clean + 1 Front Squat + 1 S2OH + 1 Back Squat + 1 S2OH.
Each movement must be separate, no combining.

WOD

Teams of 2

Double DT

10RFT

12 DL 155/105
9 Hang Power Cleans
6 S2OH

Switch out as needed

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1
Friday

Foundation

MYSTERY WOD!!!!!

Shhhhhhhhh, Don’t let your friends know!

WOD

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