9-17

Competitor Eva 5 rounds 800m run 30 kb swings 70/53 30 pullups *40 minute time cap Fitness 5 rounds 800m run 15 kb swings 53/35 15 pullups Lifestyle 5 rounds 400 m run 15 kb swings 15 jumping pullups

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9-16

Find a heavy set of 5 deadlifts WOD Competitor/Fitness/lifestyle 4 rounds 10 ball slams 30/20 3 consecutive broad jumps 10 lateral skaters Rest 2 minutes after each round

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9-15

Snatch 3×3@70% 3×2@80% 3×1@90% WOD Competitor “Burpee Nancy” 5 rounds 400m run 15 ohs 95/65 15 bar facing burpees Fitness Nancy 5 rounds 400m run 15 ohs 95/65 Lifestyle Nancy 4 rounds 400m run 15 ohs 45/35

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9-14

Power clean and jerk 3×3@70% 3×2@80% 3×1@90% WOD Competitor/Fitness 10 min either row 2000m or run 1 mile In remaining time complete as many double unders as possible Lifestyle 10 min Either row 1600 or run 1200m In remaining time...

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9-13

Find a heavy 3 second pause back squat WOD Competitor 10 rounds 1 cluster 185/125 2 muscle ups 3 box jumps 30/24 4 front rack lunges 185/125 Fitness 10 rounds 1 cluster 135/85 2 chest to bar pullups 3 box jumps 24/20 4 front rack lunges 135/85...

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9-11

“All Remembered 9/11” For Time (with a Partner) 749 meter Row 100 Deadlifts (135/95 lb) 749 meter Row 100 Power Cleans (95/65 lb) 749 meter Row 100 Ground-to-Overheads (65/45 lb) 750 meter Row 60 Double-Unders 43 Burpees 8 Squat Clean Thrusters...

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9-10

Find a heavy single bench press for the day WOD Competitor / Fitness 1 mile run 400m farmers carry 53/35 200m front rack carry 53/35 100m overhead carry 53/35 Lifestyle 800m run 400m farmers carry 35/26 200m front rack carry 35/26 100m overhead...

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9-9

**NO 6pm class on Thursday’s only** Deadlifts Build to a heavy set of 5 WOD Competitor 4 rounds :30 plyo skiers 24/20 :30 rest :30 pushups :30 rest :30 ball slams 30/20 :30 rest Fitness 4 rounds :30 plyo skiers 2×45 plates :30 rest :30...

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9-8

2 snatch pulls + 1 power snatch 1-1-1-1-1 WOD Competitor 6 rounds 5 muscle ups 5 front squats 185/125 7 toes to bar Fitness 6 rounds 5 chest to bar pullups 5 front squats 155/105 7 toes to bar Lifestyle 6 rounds 5 jumping pullups 5 front squats...

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9-7

Competitor Row 100m 10 clean and jerks 135/95 Row 200m 9 clean and jerks 145/100 Row 300m 8 clean and jerks 155/105 Row 400m 7 clean and jerk 165/110 Row 500m 6 clean and jerks 175/115 Row 600m 5 clean and jerks 185/125 Row 700m 4 clean and jerks...

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9-6

Hours: 6,7,8am Build to a heavy pause back squat *3 second pause in bottom position WOD Competitor: Jumping Fran 21-15-9 Thrusters 95/65 Pullups Box jumps 24/20 Fitness: 21-15-9 Thrusters 75/55 Pullups Box jumps or step ups 24/20 Lifestyle...

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Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
Open hours
Mon - Sat