Snatch (from knee) Build to a heavy single for the day WOD 7 rounds 20’ walking lunges in as few steps as possible. *After each round, perform 5 situps and 10 du’s OR singles for each step taken — e.g., if it takes 6 lunge steps, Complete 30...

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“Kelly” Five rounds for time of: Run 400 meters 30 box jump, 24/20 30 Wall balls 20/14 *35 min time cap This is a retest from Wednesday April 3. We time capped the wod at 30 minutes last time. Remember to get your tanks and T-shirt’s...

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Partner WOD 100 burpees 100 single arm kb or db thrusters 53/35 100 kb or db snatches 53/35 *every 3 min, starting at 3:00. Run 200m with your partner. You may divide the reps any way you like and in any order you like, with one athlete working...

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Here is the link to the new red tanks and T-shirt’s: http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07eghznt5x1e7e2920 “Jack” Complete as many rounds as possible in 20 minutes of: 10 push press 115/80...

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Build to a heavy complex of: Clean+front squat+jerk WOD 12 min amrap 6 power cleans 6 toes to bar 12 wall balls 20/14 Use 70% of today’s heaviest complex, but do not go above 185/125

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5×3 back squat (7 second descent on each rep) WOD 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 1-2-3-4-5-6-7-8-9-10 Burpees Pre-order new tanks and t’s...

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1200m run or row Relay style every 200m alt. with your partner. Then 10 rounds 20 wallballs 20/14 10 pull-ups Then 1200m run or row Relay style every 200m alt. with your partner.

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2001 Trade Center Drive, St. Peters, MO 63376
(636) 542-8771
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