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Weighted push ups
5-5-5-5-5

then

5 rounds
10 Push ups
10 Squats

Rest

Team WOD
500 burpees

Each team will have a 70kg barbell, burpees can only be done when the barbell is off the ground.

Compare to 300411.

Tabata
Plate clean
Plate push press
Static lunge with plate

then

30 overhead sit ups

“Eva”

5 rounds
800m run
30 Kettlebell swings
30 Pull ups

Back to Basics

Practice of the nine fundamental moves.

Push press
3-3-3-3-3

Compare to 160211.

Check out your Warrior Dash results from 2011 too.

7 rounds
7 Front squats
7 Pull ups

Rest

“To be angry is to let others’ mistakes punish yourself.
To forgive others is to be good to yourself.”
Master ChengYen

Team WOD
AMRAP in 15 mins
9 Hang power cleans
9 Hang power snatches

Only one team member moving at once. If the bar touches the ground whole team has to run 200m.

Compare to030911.