Rest Day

WOD

As many Rounds as possible in 15 min of:

5 Pull ups

10 Goblet squats 24/16k

20 step walking lunges 2 kb 24k

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WOD

 3 Rounds for time of:

5 Pull ups

10 KB swings 24/16k

Farmer Carry 50m

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Overhead Squats

7-5-3-1

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WOD

 As Many Rounds as Possible in 15 min of:

5 Pull ups

6 four count Flutter kicks

10 Box Jumps

WOD

5 Rounds for time of:
50 Squats
25 Push ups
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WOD

10 Rounds for time of:
5 Burpees

10 Kettlebell Swings

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Rest Day

Rest Day

WOD

 Complete For Time:
10 Rounds Every 90 seconds
20 Double Unders
6 pull ups
6 Ground to Overhead 95/65lbs
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WOD

Deadlift
3-3-3-3-3 reps
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WOD

5 Rounds for time of:
Carry a sandbag 100m, 2 lengths of wt room
9 Burpee Pull ups
15 Kettle bell swings 1.5 pood
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WOD

Complete 6 rounds for time of:
15 reps of Hang Cleans
15 reps of Toes to Bar
Row 200m
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WOD

Complete for time 
10-9-8....3-2-1 reps of:
Turkish Get ups 16k kettle bell
Pull ups
Box Jumps
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WOD

3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m ( hydrant and back) or row
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Rest Day

Rest Day

WOD

5 Rounds for time of:

20 Leg Levers

Row 300m

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WOD

As Many Rounds as Possible in 20 minutes of:
10 Power Clean and Jerks 95lbs
10 Snatch Balance/Snatch Drops 95lbs
10 Toes to Bar
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WOD

Front squat
5-3-1-1-1-1-1 attempt one rep max
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WOD

Complete as many rounds as possible in 20 minutes of:
95-lb. squat cleans, 10 reps
10 dips
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Fixing the early arm pull with Coach Burgener - [video]

WOD

 Jenny
Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run
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U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Rest Day

Rest Day

WOD

 As Many Rounds as possible in 20 min:

Row 250m

20 Leg Levers

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WOD

 Front Squats

3-3-3-3-3

WOD

 As Many Rounds as Possible in 15 min. of:

5 Overhead Squats

15 Push ups

Row 250 m

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WOD

 4 Rounds not for time:

6 Front Squats 135lbs

16 Walking Lunges 50/35lbs

15 Leg levers

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Rest Day

Rest Day

WOD

 Run a 5K

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WOD

As Many Rounds as Possible in 15 minutes of:
10 One legged squats
10-20-30-40 yd shuttle run
20 Sit ups
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