WOD 16.04.16

20′ Practice Ring MU

For time
35 Box jumps
35 KB swing
35 Push-ups
35 KB swing
35 Sit-ups
35 KB swing
35 Body row
35 KB swing
35 Dips
35 D.U.
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WOD 15.04.16

Shoulder Press
3-3-3@85%

For time
Partner WOD
60 Cleans (40/30)
60 Squats
60 Sit-ups
60 Thrusters (40/30)
60 Burpees

One player works while other holds plank position. Partition workload as needed.
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WOD 12.04.16

Back Squat
3-3-3@85%

For time
20 Wall ball (9/6)
15 Overhead squat (40/30)
10 x/arm DB hang snatch (20/10)
9 Handstand push-ups
9 Bar muscle-ups
90 Double-unders
9 Burpee to 10′ high target (8′ for girls)
9 Ground to overhead (50/30)
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WOD 09.04.16

Team WOD
3 players (partition work as desired)
Run 400m (entire team)
150x Box jumps
75x Push press
125x Squats
150x Overhead walking lunge steps
Run 400m (entire team)
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