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“Slick Shoes”

20-15-10-5

Deadlifts 225/155

Box Jump Overs 24″/20″ (Lateral)

Complete 25/20 x Push Ups after every set…

“Never say die”

10 Minute Up Ladder of Pull Ups

5-10-15-20-25-…….

Run 200 Meters After every set…

“Wishing Well”
For time:
3RFT
4 x Clean and Jerks 155/105
25 x Double Unders
Rest 2 Minutes
3RFT
6 x Clean and Jerks 135/85
25 x D…

“It’s a Stiff”
Teams of 2 Complete
AMRAP 15
25 x Pull Ups
50 x Wall Balls
75 x Mountain Climbers
One partner works while the other…

“Dazed and Confused”
For Time
40 x Burpees
400m Run
30 x Burpees
300m Run
20 x Burpees
200m Run
10 x Burpees
100m Run
Intro WOD wi…

Alright, Alright, Alright

60-40-20

Abmat Sit ups

Double Unders

10 Deadlifts after each round (275/185)…

“Moon Tower”

With a 12 Minute Running Clock Complete:

Minutes 0:00 – 4:00 AMRAP of

4 x Snatches 135/95

3 x Muscle Ups

Minutes…

“AirRaid”

With a 10 Minute Clock Complete

20 x KB Swings 70/53

100m Run

20 x KB Swings

200m Run

20 x KB Swings

300m Run

2…

“Emporium”

AMRAP 24

5 x Pull Ups

10 x Push Ups

15 x Air Squats

20 x Sit Ups

25 x Double Unders…

“Liquid Lunch”
With a 12 Minute Running Clock perform
1 Minute to Complete 5 x OHS 135/95
1 Minute to Complete 10 x Power Clean
1 …