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WOD

Legends

Sunday 5/19/19W/partner:AMRAP 8 min:10 Walball30 Double unders*Alternate rounds+With a partner:10 rounds each you go I go style12/8 Calories3 Squat cleans (205/145) or 3 squat snatch...
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Reverse Morrison

Saturday 5/18/19 Reverse “Morrison”For time:10-20-30-40-50Wallball (20/14)Box Jumps (24/20)KB swings (53/35)*RX+ version Wallball (30/20)/Box (30/24)/ KB 70/53 Danville 60AMRAP 25 min:10-20-30-40…..WallballBox jumpKB swing 2 bacteria from...
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Ring muscle ups

Friday 5/17/19W/partner:AMRAP 10 min:Alternate full rounds:10 V-ups 10 Hollow rocks*Plank hold while partner works+Against a 25 min clock:3 rounds:50/40 Cal row or ski40 DB power...
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1RM front squat

Wednesday 5/15/19W/partner:AMRAP 6 min:2-4-6-8-10….Goblet squats+Front squatWork up to a 1RM for the day+For time:10-9-8-7-6-5-4-3-2-1Front squat (185/135)Strict handstand pushup Danville 60 Front squat4×10+10-9-8-7-6-5-4-3-2-1DB front squatDB push...
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Double dragon

Monday 5/13/19 2 rounds of each:20 Band apart10 PVC passthrough1 min bar hang+Bench press5×5*20 straight leg situps after each set+AMRAP 15 min:21 KB deadlifts (53s/35s)15...
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