Thursday, 02.14.2019

Strength6x 6 Touch and go Deadlifts + 3 Touch and Go Power Cleans working up to AHAP

6x 6 Touch and go Deadlifts + 3 Touch and Go Power Cleans working up to AHAP

WOD

For Time:

27 Power Cleans (95/65)

27 GHD or 40 SLSU

27 Back Rack Alternating Stationary Lunges (95/65)

54 DU (2x singles)

21 Power Cleans (95/65)

21 GHD or 30 SLSU

21 Back Rack Alternating Stationary Lunges (95/65)

42 DU

15 Power Cleans (95/65)

15 GHD or 20 SLSU

15 Back Rack Alternating Stationary Lunges (95/65)

30 DU

9 Power Cleans (95/65)

9 GHD or 12 SLSU

9 Back Rack Alternating Stationary Lunges (95/65)

18 DU

***22 Min Cutoff***

ADV WOD

4 Rounds for Total Time:

50ft Yoke Carry (320/220 Loaded)

50ft Handstand Walk or 5 Wall Walks

50ft Farmers Carry (140/90 loaded on each hand…2×45+2×25 on each for guys, 2×45 on each for gals)

-1 Min Rest-

TEC WOD

Cardio Cards w/ Partner

35min AMCAP

Hearts-DU’s

Diamonds-Cal Row

Spades-Baby Burpees

Clubs-Box Jumps

Ace- Both 2 FULL laps of volleyball courts

Joker-Both 15 Cal AB

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