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WOD for Monday 210208


Monday starts max week! Every day, for the strength portion of class, we will be establishing a max in some of our major lifts. So, come in as much as you can and make sure to record your results.

Come in even if these max efforts are intimidating. We can help in a couple of ways, even by figuring out a close max number by doing a little bit less for multiple reps. Lastly, beginning next Monday (February 15th) and lasting two weeks, our strength sessions will be targeting skills to help us all get better, and to prepare for the Open. Think double-unders, muscle-ups, kipping pull-ups, butterfly pull-ups, kipping HSPU, etc.

FREEDOM SAUCE

AMRAP 3:

21 OHS 95 / 65 lb

21 Lateral Burpees Over The Bar

Time Remaining: Max Calorie Row


Rest 3:00


AMRAP 3:

18 OHS 115 / 85 lb

18 Lateral Burpees Over The Bar

Time Remaining: Max Calorie Row


Rest 3:00


AMRAP 3:

15 OHS 135 / 95 lb

15 Lateral Burpees Over The Bar

Time Remaining: Max Calorie Row


Rest 3:00


AMRAP 3:

12 OHS 155 / 105 lb

12 Lateral Burpees Over The Bar

Time Remaining: Max Calorie Row


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ONE AT A TIME 1 Round for Time: 30 Burpee Box Jump Overs (24"/20") 30 Power Clean and Jerks 155/105 lb 30 Burpee Box Jump Overs (24"/20")

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801-885-2674

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