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AM Wod

5 rounds for time of:

7 Deadlifts 185lbs
14 Wall Ball 14lbs
200m Weighted Carry 30lbs

Notes: Weight for carry may be any loose object. Sandbag would be the preference, but a vest would be fine also. However, the vest must be carried open and cannot be worn.


PM Wod

1) 6 minute AMRAP of:

20 Box Jumps 24″
5 Power Snatches @ 95lbs

4 rounds


2) Using 3 attempts – max rep total Pullups, rest 90 seconds

Notes: You will have exactly 10 seconds from the finish of the AMRAP until you need to be hanging on the Pullup bar. Do as many unbroken (ie hands may not let go of the bar) reps as possible. 90 seconds rest begins when you let go of the bar.


3) 5 rounds for time of:
7 HSPU (25lb plates)
14 Weighted Pistols 12kg KB

Notes: HSPU are non-Kipping. Pistols should be with a 12kg (25lb) kettle bell held in a front rack.



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1) 5 rounds for time of:

20 Row for Calories
15 GHD Situps

10:50 (rower and GHD at least 50ft. apart)

2) 9 minute AMRAP of:

3 Muscle-Ups
12 Push Jerk 75lbs


3) At the track:
4x400m – rest 2:1

Notes: Increase pace through first 2 400s. First should be moderate, second harder and third and fourth should be full sprints. If pace falls more than 2 seconds from 3rd to 4th 400, there is a 50 Burpee penalty.