Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk...
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Regular class Challengers SKILL – Power Snatch SKILL- Power Snatch STRENGTH -1 Power Snatch Every 1-min for 10-mins STRENGTH – 1 Hang Power Snatch Every...
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Vintage Piece

Regular class Challengers SKILL – Toes-to-Bar SKILL – Knees Up Reverse Lunge (Front Rack) Reverse Lunge (Front Rack) **5-5-5-5 **5-5-5-5 –4×5/leg –4×5/leg –Do all 5...
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No Seatbelt

Regular class Challengers Skill: Turkish Get-ups Skill: Turkish Get-ups (scale to Turkish situps if needed) 4-4-4 (L&R) 4-4-4 (L&R)  STRENGTH  STRENGTH Bench Press Bench Press...
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This wod honors Master Sergeant Michael Maltz, a U.S. Air Force Pararescue Jumper who died in Afghanistan in 2005. Various WOD options are available. Please...
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Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12...
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How We Do

Auxillary Work: 3 Rounds 10 Single Leg Deadlifts with KB (5/leg) 10 Single Leg Glute Bridges (5/leg) STRENGTH – Deadlift *3-3-3-3-3 *In betwen each set,...
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