Complete 5 rounds for time of: 15 Box Jumps 30/24 12 Deadlift 100/70 300m Run Post time to the whiteboard.
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Push Press + 2 Push Jerk 1-1-1-1-1 Complete as many rounds as possible in 14 minutes of: 20 Burpees 10 Pistols 10 Hang Power Snatches 60/40 Post load and rounds to the whiteboard.
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Overhead Squat 5 x 2 (Pause 3 secs) Increasing “Open 13.4” Complete as many reps as possible in 7 minutes of 3 Clean and Jerks 61/43 3 Toes to Bar 6 Clean and Jerks 61/43 6 Toes to Bar 9 Clean and Jerks 61/43 9 Toes to Bar Post load and reps to the whiteboard.
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Rest Day
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Partner WOD For Time: 250 Double Unders 150 Wall Balls 100 Box Jumps 75 Chest to Bar Pull Ups 500m Partner Run Post time to comments.
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Bench Press 3-3-3-3 Increasing Weighted Pull Ups 5-5-5 Then 2 minutes rest Max UB Pull Ups 12 minute AMRAP 3 Muscle Ups 5 Squat Cleans 75/50 9 Bar Facing Burpees Post load and rounds to the whiteboard
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Back Squat 2-2-2-2-2 Increasing Complete 7 rounds for time of: 7 Hang Power Cleans 60/40 7 HSPU 7 Wall Balls Post load and time to the whiteboard.
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For Time: 700m Run 50 Box Jumps 700m Run 150 Double Unders 700m Run 50 Kettlebell Swings 32/24 700m Run Post time to the whiteboard.
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Push Jerk Every 2 minutes for 12 minutes 2 reps. (Pause in the catch) Increasing Front Squat 4 x 2 (Pause 4 secs) Increasing 2 Rounds of: 21-15-9 Thrusters 42.5/30 Pull Ups Post load and rounds to the whiteboard.
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Public Holiday The box is closed today for the Public Holiday and will return to normal hours as of tomorrow.
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