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                    WOD  21-15-9! KB-Swing! Burpee!

                      WOD For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run   Happy New Year !!

                    Strength      Strict Press 5×5 (No dip to initiate movement) Followed by 10x Box Jumps Met-Con  For Time:! Run 200-200-200-200! Wall-Ball 40-30-20-10! (M=20/W=14)  

                    Strength  5×5 Back Squat Followed immediately into with Dip or pull-up practice. We are aiming for proper form here.  Full depth and right elbows. Met-Con  2 Min AMRAP:! KettleBell-Swing! B) 6 Min AMRAP:! 15 Bu

                  Strength  5×3 Deadlift ( heavy approximately 80 – 85%) WOD “The Chief” 5 Rounds of: AMRAP in 3 minutes 3 Power Cleans 135/95 ( Advanced ) ( Beginner Heavy Kb swing) 6 Pushups 9 Air Squats 1 minute rest

                      Strength Back Squat 5×3 ( heavy ) focus on maintaining a tight trunk throughout the entire movement. Followed immediately into Supine Ring-rows ) stop 1-2 reps before failure. Rest 2-3 Mins WOD 30 Ball S

                      Weightlifting: Clean and Jerk 65%x 2 70%x2 75%x1 80%x1 85%x1 90%x1 proceed to heavy single (2 misses and done) Or Work-up to Heavy Thruster ( Beginners) Conditioning: Conditioning – For time in teams of 2 or

                    Deadlift 1RM Test Start Clock, Work for 5 min: Buy In – 80 Double Unders (2 min time cap) Then AMRAP remaining time of: 10 Wallball (20/14) 10 KB Swings (53/35) Rest 2 min Start Clock, Work for 5 min: Buy In –

                    AMRAP 12: 7 Thrusters (95/65) Advanced athletes use #55-65#dumbbells , Novice use Barbells 7 Box Jumps-overs(24/20) 7 Slam Balls *Mandatory 200m runs on the 0, 4, 8 & 12 minute marks. When athletes come back fro

A] 3-3-2-2-2-2Reps; Front Squat B] AMRAP in 15 minutes of: 15 Deadlifts 155/95kg 15 Push-ups 30 Double Unders