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WOD for Saturday 201114




CROSSFIT CLASS - 8:30 a.m.

POCKET FULL OF SUNSHINE

In teams of 2

7 min AMRAP

20 cal row

15 push-ups

-3 min rest-

7 min AMRAP

20 Cal bike

3 rope climbs

-3 min rest-

7 min AMRAP

200m run(together)

20 single arm DB clean and jerk 50/35

-3 min rest-

7 min AMRAP

20 front squats 95/65

15 BBJO

-3 min rest-

7 min AMRAP

30 abmat sit-ups

20 HSPU



COMP CLASS - 6:30 a.m.

POCKET FULL OF SUNSHINE

In teams of 2

10 min AMRAP

30 cal row

30 push-ups

-3 min rest-

10 min AMRAP

30 Cal bike

6 rope climbs

-3 min rest-

10 min AMRAP

200m run(together)

30 single arm DB clean and jerk 70/50

-3 min rest-

10 min AMRAP

30 front squats

30 BBJO

-3 min rest-

10 min AMRAP

30 abmat sit-ups

30 Strict HSPU







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