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  Skill: Zots Presses and atoledo.com Muscle-Up Progressions on Turf   WOD: “Maverick” 20 Minute AMRAP: 5 Muscle-ups 10 OHS @ 115/65 200m Run

Skill: Turkish Get Ups   WOD: 3 RFT: 10 Push-Jerks @ 155/95 50 Double Unders

Skill: Rope Climbs   WOD: “Abdominable” 20/18/16/…….2  TTB 10 GHD Sit-ups OR 10 weighted V-Ups between each round    

“Sasha” 10 Minute AMRAP: 10 Power Cleans @ 95/65 (bar taken from the ground) 10 Push Press @ 95/65 100m Run

  “JUMP!!!” 150 Box Jumps for time (this is the competition WOD this week, so there will be 2 heats ran with one person judging

  “Chipper Chopper” 30 HSPU 45 KBS 60 Pull-ups 75 Sit-ups 90 Air Squats 105 Double Unders 120 Second Plank Hold (accumulate 2 minutes total

  “WLR Benchmark #1” 400m Sprint 30 Burpees 300m Sprint 20 Burpees 200m Sprint 10 Burpees 100m Sprint   WoD Notes: The run is meant

5-5-5-3-3-3-1-1-1 Deadlift Build up gradually until you reach a weight that is difficult to perform 5 times (This will be considered your first working set.

15 Minute AMRAP: 200m Run 10 Thrusters 15 Box Jumps @ 24″/20″   Rx’d 95/75 Lvl 2 75/65 Lvl 1 65/55   BOTS Event #5