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BENCHMARK DAY

NICOLE
AMRAP in 20 minutes
400 meter Run
Max Pull-Ups

WOD

AMRAP 12
6 Burpee Box Jump Overs L/M
12 Wallballs 9/6 kg
24 Doule Unders

WOD

J.T.

21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

WOD

5 Rounds x AMRAP 3
20/16 cal Row
10 Power Snatches 40/25 kg
Max Cal Assault Bike
Rest 1 Minute between Rounds

3 Rounds For Time
20 Burpee Pull-ups
20 Front Squats (60/45 kg)
20 Box Jumps (L/M)

TEAM WOD

“Team Glen”

[Teams of 2]
For Time:
60 Clean & Jerks (60/45kg)
Run 1 mile
20 Rope Climbs
Run 1 mile
100 Burpees

WOD

Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold

WOD

3 rounds for time of:
30 dumbbell hang squat snatches
30 GHD sit-ups
♀ 10 kg DB ♂ 15 kg-lb DB

WOD

5 rounds for time of:
60 double-unders
15 chest-to-bar pull-ups

HEAVY DAY

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps