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WOD

WOD

By Coach Lunney | In WOD's | on April 17, 2017

** We are Hosting Festivus this Saturday and need Judges and Volunteers to Help it run Smooth!!  I will have a sign up sheet by Tuesday if you are able to help!! Remember we will have a drawing for a Free Month membership for those who help on Saturday!! TY

** You have until this Friday to get your orders in for Shirts!! Must Pre Pay or Charge your account.

 

10 Minutes to Find 1 RM on Front Squat.

 

9 Minute AMRAP: Up by 3’s

3 Power Cleans (95,65) (95,55 )(55,35). ** 115,75

3 Front Squats

3 Lateral Bar Burpees

6 PC

6 FS

6 LBB

etc… work as high as you can for 8 Minutes

 

Extra Conditioning:

3 Rounds

Row 30/20 Cals

Bike 15/10 Cals

Rest 3 Minutes between sets

 

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