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WOD: 5 rounds 200m Run rest 3 Min 15 Burpees rest 3 Min 
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Strength: 1a) back squat: 4 x 6, 1 x 4, heavy as possible, immediately to 1b) alternating dumbbell step ups: 5 x 6, heavy as possible @ 20” box, rest as needed WOD: Tabata: Power Cleans 135/95 rest 2 Minutes Tabata: Power Cleans 135/95 
5 Min EMOM: 2 Snatch Pulls Rest 2 Min 5 Min EMOM: 2 Clean Pulls Teams of 2 4 Rounds 10 Kettle Bell Swings 70/53 10 Burpees *One person working at a time. Kettlebell must be held at waist level . 
Sometimes you need work done to your body!
5 Min EMOM: 2 Snatches @ 80% rest 2 Min 5 Min EMOM: 2 Cleans @ 80% For time: Run 400 meters 4 rounds of the couplet: 135 pound Push jerk, 7 reps, and 15 Pull-ups Run 400 meters Post time to comments. 
Do you remember this challenge?
20 Minutes to a max on each lift: Snatch Clean and Jerk 5 Min EMOM: 2 Hang Snatches + 1 OHS @ 80% 5 Min EMOM: 2 Hang Cleans + 1 Jerk @ 80% For time: 15 Handstand push-ups 30 Pull-ups 12 Handstand push-ups 24 Pull-ups 9 Handstand Push-ups 18 Pull-ups 6 Handstand Push-ups 12 Pull-ups 3 Handstand Push-ups 6 Pull-ups Use assistance for the pull-ups and substitute a standing dumbbell shoulder press (no hips!) for the handstand push-ups if needed, but select load and assistance so that the first couplet of 15 Handstand push-ups and 30 pull-ups must be chopped into smaller sets. Post time to comments. 
5-10 sets of 15 Burpees All out efforts Should take no longer then 40 seconds. Rest as long as needed to allow for 100% all out efforts. 
Heather with a 285# deadlift!
Back Squat Then 3x2 Front Squat at clean weight! 
5 Min EMOM: 1 Snatch start at 80% add weight each lift 5 Min EMOM 1 Clean and Jerk at 80% add weight each lift 5 Rounds for Time: 5 Dips 10 Shoulder to Overhead, 135/95 or 165/115 
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January 2018
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