WOD / Events

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AMRAP 35
With a partner
400m Run
40 Overhead Squats (95/65)
20 Box Jumps (30/24) (Fx: 24/20)

Both partners run 400m together. Other work may be split any way.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J

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“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Compare 3/26/18

4 Rounds
40 Air Squats
20 Push Ups
10 Ring Dips (Fx: 5 Ring Dips)

Kipping Clinic, tomorrow, Saturday May 11th at 11:15AM!
Join Coach B.J. as he breaks the down the kip, butterfly and Bar Muscle ups progressions.
Members Free. Drop-Ins $10

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For Time:
600m Run
500m Row
400m Ski Erg
30/25 Cal Assault BikeCoaches note: Stagger 2 min., fastest athletes in beginning heats. Athletes should begin finisher 3-4 minutes after completion of metcon.

Core Finisher:
4 Rounds
20 Russian Twists
15 V-Ups
0:30 High Plank (Increase weight each round)
Rest 2 Minutes between rounds

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E3MOM 18
5 Push Press (ME)

3 Rounds
20 Burpees
5 Strict Pull Ups (Fx: 2 Strict Pull Ups)
10 Kipping Pull Ups (Fx: 5 Kipping Pull Ups)
5 Strict Toes to Bar (Fx: 2 Strict Toes To Bar)
10 Kipping Toes to Bar (Fx: 5 Kipping Toes to Bar)

Complete full rounds of gymnastics without coming off of pull up bar for Rx. Rx+: C2B pull ups.

Kipping Clinic, this Saturday, May 11th at 11:15AM

Join Coach B.J. as he breaks the down the kip, butterfly and Bar Muscle ups progressions.
Members Free. Drop-Ins $10

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Deadlift:
4×6@@75-80%
6@80-85%

Rest 2-3 minutes between sets.

5 Rounds:
200m Run
10 Thrusters (135/95) (Fx: 95/65)
Rest 1:00 after each round

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