11.14.17

OH BB Lunge
18 min EOMOM (9 rounds)
4 alt reps every other minute on the minute

METCON
50m OH BB Lunge (95/65)
25 Over the bar burpees
50m OH BB Lunge
25 Over the bar burpees

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11.13.17

Monday
Bench Press
3 RM
3-3-3-3-3

3 rounds
400m Run
30 Wallballs
20 Pull Ups

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11.11.17

2017 Fall Challenge
WOD 1
8 rounds
9 thrusters (95/65 or 65/45)
100 m run

WOD 2
50 wallballs (30 scaled)
25 pullups (15 ring rows)
50 box step overs (30)
25 burpees (15)
50 cal row (30)

WOD 3
6 min AMRAP
7 deadlifts each minute (185/115, 135/75)
max dumbbell snatches for remainder of minute (55/35, 35/25)

WOD 4
Minutes 6-10, find 1 RM hang power clean

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