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Team WODs: In 2 Athlete teams WOD #1 “Rowing Showdown” 8min time cap: 1800m Row For Time – *Rules = Athletes must switch every 300m WOD #2 “Alternating Chipper Abilities” 20min AMRAP: Athlete 1 = 10 Pull-ups MRX Ring Rows Athlete 2 = 10 Pull-ups Athlete 1 = 5 Burpees Athlete 2 = 5 Burpees Athlete 1 = […]

Clean Build Up E2MOM 10 – 7 – 5 – 5 – 3 – 1 – 1 4 Rounds For Time: (15min cap)5 Cleans 165/115 RX+225/155 MRX125/85lbs 15/12 Calorie Row/Bike or 300m Run2 Rope Climb 15’ RX+Legless MRX 1/15’ or 2/10’ or 2×5 Pull-ups & 5 Toes to Bar Core Development 10 Kettlebell Goblet Sit-Ups15 V-Ups20 GHD Sit-Ups25 Hip Extensions30cal Ski Erg or 30

“Fight Gone Bad” 3 Rounds for Reps of: 1 min WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9’ 1 min Sumo Deadlift High Pulls 75/55 MRX 65/451 min Box Jumps 20” MRX 18”1 min Push Press 1 min Row 1 min Rest Core Isometrics 1 min L-sit Hold (rings/parallettes) 30sec Plank Bird Dog Hold

For Time: (8min cap)1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike 21min AMRAP: 21 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 15 WallBall Sit-ups or Toes to Bar 20/14lbs MRX 20/10 12/9 Calorie Row / Bike or 200m Run Guns & Flexibility Development 2×21 Dumbbell Hammer Curls30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits) 2×21 Kettlebell Goblet Curls30sec each Stretch (Straddle, Couch Stretch,

HERO WOD “JOSHIE” 3 Rounds For Time: (30min cap)21 Dumbbell/Kettlebell Snatch Right Arm 21 L Pull-Ups MRX Strict Pull-Ups21 Dumbbell/Kettlebell Snatch Left Arm 21 L Pull-Ups MRX Strict Pull-Ups Kettlebells = 20/12kgs RX+24/16kgs MRX 12/8kgs Dumbbells = 40/25lbs RX+ 50/35 MRX 30/15lbs *DB/KB Snatches are FULL Squat Snatches Core & Individual Limb Development 15 Left Leg

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Team Too Tough “ by DB 24min AMRAP: -12 Hang Power Snatch-12 Toes to Bar or WallBall Sit-Ups **Continuous 12 Calorie Row or Bike by Partner 1/ Partner 2 ** Barbell Weights = 95/65 RX+115/75 MRX 75/55 WallBalls = 20/14lbs MRX 20/10lbs*One

Bench Press E2MOM 5 x 10 @ 50-60% 4 Rounds For Time: (16min cap) 42 Double-unders 6 Wall Walks12/9 Push-ups18 Front Squats 75/55 RX+95/65 MRX 45/35lbs Chest & Core Development 2×12 Dumbbell/Kettlebell Bench Press2×12 Reverse Rower Tucks2×12 Dips (ring & bar)2×24 Band Pull Aparts (across chest)

Deadlift E2MOM 5 x 10 @ 50-60% 13min AMRAP: – 13/11 Calorie Row/Bike or 200m Run– 6 Over the Bar Burpees– 7 Deadlift 255/175 RX+315/215 MRX205/135lbs Core Development: -26 Reverse Rower Tucks – 26 V-Ups– 13 Strict Toes to Bar– 1min Hip Extension Hold – 1min High Plank Hold – 26 Hip Extensions

Thruster Build Up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 Three 3min Rounds of: 10 Thrusters 115/75 RX+135/95 MRX 95/65 10 Pull-ups RX+Chest to Bar MRX Ring RowMax Calorie Row or Bike Rest 2 minutes between rounds *Score is total calories from all 3 rounds Core & Guns Development 20

“Sprinting Mr. JOSHUA” 5 Sprint Rounds For Time: (40min cap) 400m Run 30 GHD Sit-Ups MRX Military Ab-Mat Anchored Sit-Ups 15 Deadlifts 250/170lbs MRX 185/125 REST 90sec between each Round SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his