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Warm up: 5 body rows, 5 hng pwr cln, 5 push ups X 5
Wod: Elizabeth 21 15 9
- Clean 135/95
- Ring Dips
Strength: B. Squat 5X5//75
Saturday Wod 13.4 and…
Wod: 13.4 makeup
Warm up: 8 hang bb sqt cln, 4 push ups 100 m run X3
Wod: 7 RFT
Strength: 50 flutters/50 leg levers
7 minute AMRAP of:
3 Clean and jerk 135/95
6 Clean and jerk
9 Clean and jerk
12 Clean and jerk
15 Clean and jerk
18 Clean and jerk
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Our first Wod at 2120 one year ago. Much has happened to many of us in the last year. As a community we have had great moments and experienced extreme lows. From our personal lives of engagement, Marriage, New life and a loss of a great friend and true hero. I do not always mention how proud I am of you and your accomplishments through your dedication to hard work and effort. I am truly humble and honored to be your coach. Thank you members for giving me and the coaching staff and your fellow athlete so much. Coach Dan.
Warm up: Get ready & get going.
Wod: 3RFT W/ 20 lb vest
Warm up: 3 chin ups, 6 wide position push ups, 12 squats X4
Wod: Work together and get it done.