Workout of the Day Squat Clean Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Workout of the Day Extension (optional) Weighted Pull-up Find your 1 rep max. Use a 1-1-1-1-1 rep scheme Perform each rep during the rest…

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Workout of the Day Five efforts each for time of: 500 Meter Row Rest as needed between efforts Compare to 160316. Post your scores to the Whiteboard. Transfer your data from here.  

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Workout of the Day For time: 21 Pullups Deadlift, 21 reps Run 400 meters 15 Pullups Deadlift, 15 reps Run 400 meters 9 Pullups Deadlift, 9 reps Run 400 meters Level 4: 1-1/4 Bodyweight deadlift Level 3: Bodyweight deadlift Level…

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Workout of the Day Weekend Partner WOD! Row a combined 5 km While one partner rows the other partner completes the following: To be performed during 0-1km row: Run 200 meters with a medicine ball (20#/14#) To be performed during…

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Workout of the Day Complete as many rounds as possible in 9 minutes of: Bear crawl 20 meters Bear complex, 3 reps Level 4: 135# Level 3: 115# Level 2: 85# Level 1: 65# Post your scores to the Whiteboard.…

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Workout of the Day Split Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats…

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Workout of the Day For time (or in 25 minutes complete as much as possible of): 50 Pushups 50 Single-arm dumbbell (or kettlebell) hang snatches, alternating every 5 reps 50 Ab-mat situps with medicine ball 50 Medicine ball squat cleans…

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Workout of the Day 21-18-15-12-9-6-3 reps for time of: Sumo-deadlift high pull Box jumps Level 4 = 95# & 30″ Level 3 = 75# & 24″ Level 2 = 55# & 20″ Level 1 = 45# & 16″ Compare to…

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Workout of the Day Weekend Partner WOD! 3 rounds for time: 120 combined seconds of an L-sit hold (bent knee) 20m weighted sled pull* 10 pushup high fives 20m weighted sled pull* Initial sled weight is 80# + sled. Upon…

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Workout of the Day 10-9-8-7-6-5-4-3-2-1 reps for time of: Heel-supported ring dips Ring rows Thrusters (95#/65#) Post your scores to the Whiteboard. Transfer your data from here. Mainsite WOD 7 rounds for time of: 95-lb. sumo deadlift high pulls, 10…

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