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WODMetcon (AMRAP - Rounds and Reps)40 Minute AMRAP Partner up 250m row 10 DB Snatch ea arm 60/40 10 Goblet Squats with DB You go…

WODMetconPicking A Fight (3 Rounds for reps)3 Rounds One Minute at each station Pull ups Burpees KBS 53/44 T2B Bike for cals ONE minute REST

WODWeightliftingPendlay Row (7x7)As Heavy as possible Metcon (AMRAP - Rounds)Death By....... S2OH 135/95 Box Jumps overs 30/24 start at 2 reps each then you go…

WODMetcon (Time)4 Rounds 20 Bench press 135/95 30 DUs/90 singles 800m Run

WODWeightliftingCleans 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

WODMetconCoe (Time)Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-ups In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died…

WODMetcon (AMRAP - Reps)3 Rounds 1 minute of each Wall Balls CFSU Cal Bike HRPU 3 minute rest between rounds

WODDoggy Days (Time)Partner Work 6 Rounds Prowler or Yoke carry 200ft AHAP 10 devils press 35/25 400m run 10 T2B 200ft waiters walk 53/35 KB

WODMetconMetcon (Time)10 Burpees 10 KBS 70/53 200m Run 10 HRPU 10 KBSDHP 70/53 5 Rounds

WODMetcon (Weight)30 Min EMOM Min 1: 5 Deadlift 315/225 Min 2: 5 HSPU Min 3: 5 Strict pull ups