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WODCore workWeighted Sit-ups (6x15 )MetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Wod27 Heaven (Time)27 Heaven 5 Rounds 27 Box jump overs 24/20 27 Hang power cleans 95/65 27 Tricep dips (off box) 27 Cal row

WODMetconFU (Time)Buy in 35 burpees 3rds: 21 walking lunges 15 db front squats 9 man makers 21 wall balls 15 DB squat cleans 9 pull ups Cash out 35 burpees

WODWeightliftingBench Press (1x4 @ 75%)Bench Press (3x4 @ 80%)Dumbbell pullovers (5x10)Empty Bar Bench (2 x Max)max reps Metcon (4 Rounds for reps)4 Rounds 1000m row Max push ups

WODMetconRocky Mountians (Time)4 Rounds 400m run 20 KBS 70/53 15 Box Jumps 24/20 10 KB Press 5 each arm 70/53