WOD

WOD Thursday 11/2/17

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Strength: Sumo Deadlift 3-3-3-3-3 * Choose a working weight ** 15 min cap ***rest 2 min between sets WOD: 30-20-10 reps, for time of: GHD Sit-up Toes-to-bar Wall Ball, 20/14 lbs

WOD

WOD Wednesday 11/1/17

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Olympic- 7 min EMOM of: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk ** build or pick weight WOD: 3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Burpees  

WOD

Power Hour 11/1/17

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  Bench Press 1×3 at 70% ?Bench Press 1×3 at 80% ?Bench Press 1×3 at 90% Asst : Bench 3×8 @ 70% 3×8 Skull Crushers 3×8 weighted dips 100 mc hammer curls

WOD

WOD Tuesday 10/31/17

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WOD Tuesday 10/31/17 ** The LAST CLASS on Halloween will be Noon Class. CSA will be closed for the evening. Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Thrusters, 95/65 lbs

WOD

WOD Monday 10/30/17

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Strength: 4×4 Strict Press Wod: 5 Cycles of: On a 3 minute clock- Run 200m 10 Lateral box jump overs (24/20) MAX Alt. DB Snatch in remaining time ** Rest 3 minutes between rounds