Rest

“These are the times that try men’s souls. The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands by it now, deserves the love and thanks of man and woman. Tyranny, like hell, is not easily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly: it is dearness only that gives every thing its value.”

Thomas Paine

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3 x CFWU @ 10 reps

WOD

DT

Five rounds for time of:
12 Deadlift
9 Hang power cleans
6 Push jerk

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100 Sit ups

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100 Push ups

WOD

Back Squat

7 x 1

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20 Overhead squats @ 20kg

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30 Burpees

WOD

3 rounds

10 Knees to elbows

20 Push ups

30 Squats

40 Sit ups

500m Row

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20 Deadhang pull ups

Rest

or

100 Jumping towel pull ups for time

then one handed handstand practice.

“Do not wait to strike till the iron is hot; but make it hot by striking.”
William B. Sprague

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2 x CFWU @ 10 reps pull ups, dips, sit ups, overhead squats

3 x 3 Shoulder press

WOD

Row 1000m

40 Medcine ball cleans

Row 750m

30 Medicine ball cleans

Row 500m

20 Medicine ball cleans

Row 250m

10 Medicine ball cleans

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15 Knees to elbows

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Running Drills

Ball of foot op and lean

Wall running

Pistol drill

WOD

Run 1600m stop every minute and do 20 squats.

Record total time and number of squats.

If you use the treadmill remember to use the pause button not the reset button each minute.

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3 x 10 Hang power snatches

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4 x 20 Push ups

WOD

Overhead squat

5 x 3

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30 GHD situps in as few sets as possible

Happy Birthday Mum

Rest

or

Do Sunday’s WOD if you missed it

“This is Gregoriava from Bulgaria. I saw her snatch this morning during her warm up and it was amazing.”
Weightlifting commentator at the Olympic Snatch Event

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30 cleans @ 20kg

WOD

Snatches

5 x 3

Cash Out

100 squats for time