Workout of the day

WOD 15-10 WOD

WOD 15-10 WOD

Practice DB Split Clean Benchmark “Erin” 5 RDs F.T. 15 Split Clean DB 2x 20/15kg 21 Pull-up Cap Time Advanced  10’ Beginners + intermediate 15’

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WOD 14-10 WOD

WOD 14-10 WOD

20’ to find max load of following complex 2 DL Snatch grip 2 Hang Power Snatch 2 OHS 1 Tabata  Burpees 1 Tabata Air Squat Score: worst score of Burpees + Squat

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WOD 11-10 WOD

WOD 11-10 WOD

“Marc Castellano” Hero Wod   For Time 400 meter Run 10-9-8-7-6-5-4-3-2-1 reps of Deadlifts (155/115 lb) 1-2-3-4-5-6-7-8-9-10 reps of Hang Cleans (155/115 lb) 800 meter Run Then, 10 Rounds of 5 Thrusters (135/95 lb) 30 Double-Unders 400 meter Run 

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WOD 09-10 WOD

WOD 09-10 WOD

Practice KB Turkish get up   3RDs for time, time cap 22’ 3+3 TGU 30 Russian Swing 15+15 snatch 30 T2B   — KB @ 24/15

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