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WODMetcon (AMRAP - Rounds and Reps)20 minute AMRAP 5 Burpees 7/11 cal ? 9 CFSU

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 200m Run 15 Wall Balls 20/14 200ft Farmers carry 70/53 10 DB Snatch 70/50 5 ea arm

WODMetcon (Time)6 Rounds 400m Run 10 DB Bench Press 60/40 20 Cal Row 10 DB Pull Overs 60/40

WODCleans and Core 5 (Time)5 Rounds 15 Cal Bike 8 Hang power Cleans 135/95 15 Back Ext 7 Hang Squat Cleans 135/95 15 GHDSU

WODMetcon (Time)10 Rounds 250m Row 10 KBs 53/44 7 Burpee Box Jumps 24/20 5 Pull ups

WODMetconKutschbach (Time)7 Rounds for time of: 11 Back Squats, 185# 10 Jerks, 135# In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks,…

WODWeightliftingDeadlift (3x5)Deadlift (3x3)Metcon (Time)10-1 of OH Plate lunges 45/35 Burpees

WODMetcon (AMRAP - Rounds and Reps)20 min AMRAP 5 hang power snatch AHAP 10 cal row 15 Air squats

WODDay After VDay BreakUps (Time)1 Mile Run 2rds 21-15-9 of Thrusters 95/65 HRPU 800M Run 2rds 15-12-9 Power Cleans 95/65 Pull ups 1 Mile Run

WODMetconBe My Valentine (AMRAP - Rounds and Reps)14 DB Snatch 70/50 7 each Arm 14 V-Ups 400 Meter Sandbag Run 14 KB Swings 70/53 14…