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Friday 7.14.17   Strength Back Squat 4 x 4 @ 73% – 3 sec. eccentric, 3 sec. isometric hold   WOD “Moist” 3 Rds. 5 Hang Cleans (135/95) 10 STOH 15 Front Squat 20 Cal Row/Ski   Competitors Power snatch + hang power snatch + 2 snatch balance – 70% (of power snatch) x 4

Thursday 7.13.17   Strength Bench Press 4 x 4 @ 60% 3 sec. eccentric, 3 sec. iso @ 8 inch above chest, full speed down and back up   WOD For Time 50 TTB 50 Box Jumps (24/20) 50 Cal Bike 50 Double-Unders   Competitors 3k Row @ 90% of 2k Pace   Snatch –

Wednesday 7.12.17 Back Squat 2 x 2 @ 92%, 1 x 1 @ 95%, 1 x 1 @ 97%   WOD 21-15-9 Deadlift (135/95) Bent Over Row Bar Jump Over   Competitors Oly Complex Power Clean + Hang Squat Clean + Push Jerk @ 70% of Clean – 4 x 1 Muscle Snatch @ 60%

Tuesday 7.11.17   Strength 15 min to build to 3 RM Thruster   WOD “Oh Cool” For Time 20 Alt. DB Snatch (50/35) 50′ Sprint 1 Rope Climb 50′ Sprint 20 DB Power Cleans  

Friday 7.10.17   Strength Back Squat 3 x 3 @ 82% w/ 3 sec. pause at bottom Front Squat 3 x 6 @ 50% w/ 3 sec. pause at bottom   WOD “Blister Sister” 5 Rds. 5 Clapping Push-Ups 5 C2B 5 Burpee Bar Touch  

  Friday 7.7.17   Strength Back Squat 3 x 6 @ 62% w/ 2 sec. Iso at Bottom, 2 sec. Iso at halfway point, then normal full speed squat   WOD “Jackie & Jacklyn” For Time 1,000m Row 50 Thrusters (Empty Bar 45/35) 30 Pull-Ups 500m Row 25 STOH 15 C2B

Thursday 7.6.17   Make-Up Day or Strength Push Press 5 x 3 @ 75% with 5 sec. iso hold at eye level   WOD “Randy Ran Out of Booze” 75 Power Snatch (75/55) 2 Min Rest 50 Hang Power Clean (75/55)

Wednesday 7.5.17 Strength Back Squat 5 x 3 @ 75% with 2 sec. Ecc, and 4 sec. Iso WOD AMRAP (8) – 5 SDHP (95/65) – 5 Cleans – 5 STOH

Tuesday, July 4th!!!   WOD “Team 1776” Teams of 3 – For Time Complete 1776 Reps of any standard Cross-Functional Movement not exceeding 200 reps of any 1 movement.  All athletes can work at the same time, but must be doing the same movement.  No, Meters on the rower/ski erg/bike do not count!   Have