“Fran”

Lift: power clean + fs + pj (2+1+2) 15 min AHAP WOD:21-15-9 Thrusters Pull-ups 95/65 Conjugate: 2rm box squat RDL 3sx5rm Walking lunges 3sx20r 3sx1 min hold good morning + bands 100 banded side [...]

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Liked “”Assembly line” Teams of 4 10 minute cap (for transition) if finish before rest. each person must ride 1x: P1 2 minutes on assault bike (timer) P2 rounds of: 5 toes to rings 3 [...]

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“Silly”

Lift: Hs front squat Drop set 1sx3r, 1sxMEr @85% Wod: 400 m run Rest 2 min 5 rft Conjugate: Box squat 3r x 12s @50% (30 sec rest) Banded dl 10sx2r @60% (30 sec rest) Box jump 10sx1r MAX HEIGHT [...]

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“Bodacious”

Lift: clean + jerk (3+1) work to heavy Drop set (1+3) @ 75% Wod: 1oo kettle bell swings 1oo wall balls 1oo sit ups 1oo front squats 95/65-75/55 Conjugate: 1rm Box squat 20rm deadlift ( 1 attempt [...]

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