Workout of the Day
“Jackie”
For time:
1000 meter row
50 Thrusters (45/35 lbs)
30 Pull-ups

Cash out activity: Complete as many reps as possible in 1 minute of bottom squat overhead snatch press

Post your scores to the Whiteboard.

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Workout of the Day
Back Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Cash out of the last set with max reps in 1 minute of overhead squats with an unloaded barbell.

Post your scores to the Whiteboard.

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Workout of the Day
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5/1pood)
12 pull-ups

Post your scores to the Whiteboard.

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Workout of the Day
“DT”
5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post your scores to the Whiteboard.

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Workout of the Day 1
Squat Clean
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

or

Workout of the Day 2
Clean & 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 for the week from here.

Workout of the Day
Make up any workout that you missed from Monday through Wednesday this week and log your results to the day when that workout was posted.

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