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WOD-06/28/18

“Kickstart” For Time: 27-21-15-9 -Toes to bar *200m run after each set Competition: -As written Performance: -21-15-12-9 -200m run after each Fitness: -21-15-12-9 knee raises -200m [...]

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WOD-06/27/18

“Lone Star” 10 minute AMRAP of: -10 DB hang clean and jerk (5R & 5L) -50 ft. walking lunge -10 hand release push-ups -50ft. walking lunge Competition: -50/35 -Hand release [...]

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WOD-06/26/18

“Jackie’s Mean Sister, Olga” For Time: -1000m row -30 thrusters -15 burpee bar muscle-ups Competition: -100/70# -As written Performance: -100/70# -Burpee chest to bar Fitness: [...]

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WOD-06/23/18

“Broken” Partner WOD: 23 Minute AMRAP of: -10 front squats -32 kettlebell swings -40 calorie row *Break up reps as needed. *Must finish FS before moving on to the next movement. *One [...]

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WOD- 06/22/18

“Step It Up” 12 minute AMRAP of: -8 pull-ups -10 DB/KB step up and overs -30 double unders Competition: -50s/35s Peformance: -35s/20s Fitness: -Strict banded pull-ups or ring rows [...]

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WOD-06/21/18

“Igo Yugo” Partner WOD Competition and Performance: 5 Rounds of: -20 burpees over the rower -40/32 calorie row *Alternate every 5 burpees and every 10/8 calories Fitness: 4 Rounds of: [...]

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WOD-06/20/18

“Colonel Cluster” 4 Rounds Of: 90 second AMRAP -Clusters 90 second rest Competition: -Round one: 95/65 -Round two: 115/80 -Round three: 135/95 -Round four: 165/115 Performance: -Round [...]

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WOD-06/19/18

“Gymmy” 20 minute AMRAP of: -12 air squats -10 sit-ups -8 burpees -6 toes to bar -4 handstand push-ups -2 ring muscle-ups Competition: -As written Performance: -4 hand release [...]

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