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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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WOD- 06/15/18

“30 For 30” 6 Rounds of: :30 on and :30 off -Calorie row -DB clean and jerk -Double unders *Record Reps of each movement Competition: -50s/35s Performance and Fitness: -35s/20s

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WOD-06/14/18

“Blatz” 20 Minute AMRAP of: -400m run -12 toes to bar -3/2 rope climbs Competition and Performance: -As written above Fitness: -Knee raises -Knotted rope climbs -8/6 rope pulls -12 [...]

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WOD: 06/12/18

“Salt N’ Pepa” For Time: In Order -1 mile run -100 air squats -50 pull-ups 16 minute time cap* Competition: -Chest to bar Performance: -Pull-ups Fitness: -As written BUT with [...]

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WOD-06/08/18

“Abba Zabba” 4 Rounds For Time: -100 foot OH walking lunge with dumbbell -50 double unders -25 sit-ups -15 push-ups Competition: -50/35 dumbbell -Hand release push-ups Performance: [...]

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WOD-06/07/18

“Dos Mas” 15 minute AMRAP of: -200m run -2 burpee box jump overs *Add 2 burpee box jump overs each round. Competition/Performance: -24/20″ Fitness: -24/20″ step ups

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