WOD

For time: 50 Box Jump 60/50cm 50 Jumping pull-ups 50 Kettlebell swings 20/16kg 50 Walking Lunge Steps 50 Knees to elbows 50 Push press 20/10kg 50 Sit Ups 50 Wall ball shots 10/6kg 50 Burpees 50 Double unders  

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WOD Benchmark Girl ‘Barbara’

Benchmark Girl ‘Barbara’ 5 rounds for time of 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest precisely three minutes between each round.   StrengthWOD 5x 3 Sott Presses Snatch Grip (tempo 2110) 5x 3 Overhead Squat + 1 Sott Presses 5x 3 Sott Presses Clean Grip (tempo 2110) 5x 3 Front Squat + 1 Sott Presses  

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WOD

EMOTM for 20′ Odd minutes: 5 Power Snatches Even minutes: 12 Knees 2 elbows  

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WOD

Find your max weight in 6′ of 3 Shoulder Press – then 4 Push Press – then 5 Push Jerk AMRAP in 8′ of 10 Burpees 30 Double Unders