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WODMetcon (Time)5 Rounds 30 DUs/ 90 singles 10 lunges left leg holding DB overhead 20 HRPU 10 lunges RT leg holding DB overhead 20 CFSU

WODBeautiful Day (Time)3 Rounds 50 Air Squats 1 mile run

WODMetconMetcon (6 Rounds for reps)6 rounds 1 minute of Mountain climbers 1 minute of jump rope 1 minute of burpees 2 minutes rest

WODMetcon (Time)3 Rounds. 30 KBS 15 pull ups 30 HRPU 800m run

WODMetcon (Time)4 Rounds 30 lunges 15 each leg 20 DB Snatch 10 each arm 30 Goblet squats 20 Hollow rocks

WODMetconArnie (Time)For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead…

WODMetconLoredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo,…

WOD Murph prep (Time)1 mile run 10 Rounds 5 pull ups 10 push ups 15 air squats 1 mile run

WODFlash back Friday (Time)4 Rounds 150 single jump ropes 30 CFSU 15 DB Snatch ea arm 30 push ups

WODMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsIf no access to a pull up bar do bent over rows…