Aug 23rd WOD

Wod- "Quarters, Nickels, and Dimes" Teams of 3 45 Min cap 200m Plate Run 100 Deadlifts 185/135 400 m regular run 80 Hang Power Cleans (135/95) 600m Plate Run 60 Back Squats (135/95) 800m Regular run 40 Push Jerks (115/85) 1000m Plate Run 20 Front Squats (115/85) 1200 m regular Run On the Plate run- for males- 1 member runs with a 45 lb plate, 1 with a 35lb plate and 1 with a 25lb. For women- 1 with a 25lb plate, 1 with a 15 lb, 1 with a 10 

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Friday April 16th WOD

Strength: 10 Min EMOM 1 Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: (15min cap) 100 DB Thrusters (50/35)(40/25) (35/20) *Every Minute on the Minute: Perform 5 DB Deadlifts (Rx+ = 7 deadl

Thursday April 15th WOD

Strength: Bench Press 7x3 @ 87.5% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 12min Amrap 20 Air Squats 8 DB Hang Power Cleans 8 Toes to Bar / Knee to chest

Wednesday April 14th WOD

Skill: Pull ups: 1. Banded Hollow Lat  Pull down 3x8 2. Negatives 4x3 (3 count decent) 4x3 (5 count Decent) *If you do not work on BMU drills, do more pull