8-19

Snatch 2 @ 60% 2 @ 70% 2 @ 75% 1 @ 80% 1 @ 85% 12 min AMRAP 10 front rack Step back lunges 75/55 5 burpee over the bar 15 butterfly situps

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8-18

Back Squat20 min to Find a heavy single but not a 1rm WOD 3 rds 21 pullups 15 thrusters 95/65 9 hand release pushup Comp: 3 rds 21 pullups 15 thrusters 9 hspu

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8-17

8/172 cleans + 1 jerk 2 sets @ 60% 2 sets @ 70% 2 sets @ 75% 1 set @ 80% 1 set @ 85% WOD 400m run 15 box jumps 200m  10 box jumps 200m run 10 box jumps 400m run 15 box jumps

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8-15

Wod 1 5 min to est a max of the following complex: 2 hang cleans + 2 shoulder to overhead Rest 1 min 2 min to complete as many pullups as possible WOD 2  Buy in: 4x200m relay 36 power snatches 95/65 12 knees to chest 24 power snatches...

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8-14

20 min ofSlit jerk tech work from rack WOD: 3 rds 30 seconds kb ground to overhead 53/35 30 seconds rest 30 seconds pushups 30 seconds rest 30 seconds goblet squats 53/35 30 seconds rest  30 seconds mountain climbers

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8-11

Cleans2x3@85% 4×1@95% WOD Every 5 min for 20 min Run 400 m 10 unbroken shoulder to overhead 135/95 * 10 burpee penalty to be paid at the end for breaking shoulder to overhead

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8-10

Back Squat5x2@95% WOD 60 hand release pushups 60 kb swings 53/35 60 squat jumps *at the top of each minute perform 5 pullups. Competitors do 5 chest to bar pullups.   **reps may be divided anyway you like

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8-8

Teams of 240 push press 115/75 40 box jumps 800 m run (each member runs 400) 40 deadlifts 115/75 40 pullups 800 m run (each member runs 400) *if teams of 3  60 reps of each and 1200m of running

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9-7

Overhead squats3-3-3-3-3 WOD: 4 min 50 wallball shots Then as many snatches as possible 95/65 Rest 4 min 4 min  50 wallball shots Then a many power cleans as possible 135/95

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