Strength: 6 front squat + 14 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: Nicole – 20 minute AMRAP 400m run ME pull ups Score is total pull ups completed. If you come off the bar, head out for next run.
WOD: 9/11 Operation Vigilance Max effort rope climbs Run 200m 16 box step up (12”) 10 burpees Work in teams so that someone is always climbing the rope **Record total number of climbs
Strength: 7 front squat + 13 back squat (50% of 1 RM + 5# if 1RM back squat is <200, 50% of 1 RM + 15# if 1RM is >200) No rest between the 20 squats WOD: 12 minute EMOM 1 push press 1 push jerk 1 split jerk
Strength: Snatch progression WOD: Christine 3X Row 500m 12 Deadlift (body weight) 21 box jumps (20/18)
Strength: 7 front squat + 13 back squat (50% of 1 RM + 5# if 1RM back squat is <200, 50% of 1 RM + 10# if 1RM is >200) No rest between the 20 squats WOD: 1 Power clean (135/95), 10 Double under 2 Power clean (135/95), 20 Double under 3 Power clean (135/95),…