1 Rope Climb. Then 4 rounds of: 10 Power Cleans @85/135 7 Fully Over Box Jumps
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WOD
Find your Hang Squat Snatch 1 Rep Max. 1-1-1-1-1-1-1
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2 Rounds of Helen: 400m Run 21 KB Swings 12 Pull-ups 2 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Squats 2 Rounds of Mary: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups For Time.
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Bambie 50-40-30-20-10 Box Jumps Sit-ups
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50 chest to bar pull ups, 50 burpees for time.
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5 Rounds for time of: 7/Arm OHS @45/65 400m Run
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50 Push Press @95/65 (No Racks) 10 Med Ball Twists 40 Push Press 20 Med Ball Twists 30 Push Press 30 Med Ball Twists 20 Push Press 40 Med Ball Twists 10 Push Press 50 Med Ball Twists
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5 Rounds for time of: 3 Rep Deadlift @ 65% of 1 Rep Max Run 400m
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AMRAP in 10 mins 8 Ring Dips 16 Squats 24 Flutter Kicks
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