WOD

3 Rounds of each Couplet

Couplet A:

30 Push-ups

21 Overhead Squat (95/65)

Couplet B:

30 Toes to Bar

21 Ground to Overhead (95/65)

Couplet C:

5 Burpee wall jumps

2 Rope Climbs

* All Couplets have a 9 min time cap

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WOD

“On the Minute”

20 min

200 meter sprint

* If you “bust” time move to 150m sprint then 100m etc…

Rest Day/Make-Up

Top 5

Top 5 Reasons why we should get some SHAKE WEIGHTS at CFDM

WOD

AMRAP-7 min

7 Deadlift (315/225)

20 meter Sprint

14 One-Legged Squat

21 Double Unders

20 meter Sprint

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Jered enjoying the bittersweet feeling of a completed WOD

WOD

7 Rounds

3 Clean (205/145)

4 Handstand Push-up

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WOD

“Amanda”

9-7-5

Muscle-ups

Squat Snatch (135/95)

Sub for MU’s= 3 Pull-ups 3 Dips

27 Pull-ups-27 Dips: 21 Pull-ups-21 Dips: 15 Pull-ups-15 Dips

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