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WODMetcon (Weight)40 minute EMOM Min 1: 5 DB Squat cleans 60/40 Min 2: 5 Burpee pull ups Min 3: 10 Cal Bike Min 4: Rest

Sunday SpecialMetcon

WODMetconMetcon (AMRAP - Rounds and Reps)40 Minute AMRAP 12 Renegade Rows 35/25 800m run 24 CFSU 8 Strict pull ups

WODMetcon (4 Rounds for reps)4 Rounds 30 Air Squats 20 HRPU 10 Deadlift 225/175 5 Burpees over bar 400m Run 7 minutes to complete rest…

WODWeightliftingBench Press (7x7)WeightliftingBent Over Row (7x7)Metcon (Calories)Tabata Bike

WODMetconKevin (Time)3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbells In honor of…

WODMetconHotel Hell (Time)100 DB squat Clean Thrusters 35/25 At the top of each minute 5 Burpees

WODWeightliftingHang Power Clean (10x2)Metcon (AMRAP - Rounds and Reps)21 Minute AMRAP 15 Wall Balls 20/14 9 one arm Kbs 53/35 6 Hang cleans 135/95

WODMetconZembiec (Time)5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m Run In honor of U.S. Marine Corps Major Douglas A.…

WODMetconDallas 5 (5 Rounds for reps)5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes…