Tue 310117

Run 400 meters 50 Sit-ups Run 400 meters 40 Sit-ups Run 400 meters 30 Sit-ups Run 400 meters 20 Sit-ups Run 400 meters 10 Sit-ups

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Mon 300117

**"Angie" ** For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

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Sat 280117

Synco Partner Three rounds 15 Pull ups 15 Clean 135/95lbs 100 Double unders/ Row Swap every 250m

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Fri 270117

For time: 20 Pull-ups 10 Handstand push-ups 18 Pull-ups 9 Handstand push-ups 16 Pull-ups 8 Handstand push-ups 14 Pull-ups 7 Handstand push-ups 12 Pull-ups 6 Handstand push-ups 10 Pull-ups 5 Handstand push-ups 8 Pull-ups 4 Handstand push-ups 6 Pull-ups 3 Handstand push-ups 4 Pull-ups 2 Handstand push-ups 2 Pull-ups 1 Handstand push-ups

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Thur 260117

For time: 100 Squats 30 Box Jumps, 20 inches 30 Kettlebell swings, 1.5-pood 30 Sit-ups 30 Power cleans, 65 pounds 30 Burpees 30 Wall-ball shots, 20 pounds at 10-foot target 800 meter run

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Wed 250117

"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean 3/4 body weight

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Tue 240117

For time: Run 800 meters 30 Pull-ups 90 AirSquats 25 Pull-ups 75 Air Squats 20 Pull-ups 60 Air Squats 15 Pull-ups 45 Air Squats Run 800 meters

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Mon 230117

Five rounds for time of: 12 Handstand push-ups 50 Double Unders

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Sat 210117

Partner WOD 3 Rounds: 1000m Row/ 800m Run,(Together) 100 Double Unders, Each 25 Kettlebell Swings 24kg/16kg, (Each) 5 Rope Climbs (Each)

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Thur 190117

Naughty Nancy: 4 rounds of 600m run 25 ohs 145/105lb

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