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SATURYAY! October 8th

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SATURYAY – PUMPKIN SPICE IS IN THE HOUSE!!! Ok, I didn’t see any Pumpkin spice or tees! Who will rep that @$it this week!!??? LETS GOOO!!!! 

8am Boot Camp 

830am EWOD

930am Community WOD

EWOD

2x 16 Min AMRAPs : keep a nice even pace through out. Your score is total number of rounds. 

16 minute AMRAP :

5 BB Push jerks. (115/95). (95/75)

10 BB Power cleans

15 push-ups.  First 5 hands are wide, 5 normal, 5 close. 

3 min rest then:

16 minutes AMRAP:

5 super burpees over bar

10 Deadlifts  (115/95) (95/75)

15 bicycle kicks (what is a bicycle lock!??) 

COMMUNITY WOD

45 minute. AMRAP. Teams of 2  split reps evenly one athlete working at a time.

Buy in :  300 meter KB farmer carry.  ( Use  the weight from the WOD)

  1. 200 meter row

  2. 20 BB Power Clean and jerks (135/95) (95/75)

  3. 400 meter row

  4. 40 Alternating single arm KB swings   (53/35)

  5. 600 meter row

  6. 60 alternating Power DB Snatch’s  (50/35)  (35/25)

  7. 800 meter row

  8. 80 Box step ups   (24/20)

  9. 1000 meter row

  10. 100 BB Floor presses   (95/65) (75/55)

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