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2/28/17 WOD – Ticking time bomb

A. Group Warm up B. Against a running clock 0-7 mins – 800m run – AMRAP of ring dips 7-14 mins – 1,000m row – AMRAP of push ups 14-21 – mins 30 back squats from ground 135/95 – AMRAP of Air squats *score is total reps from all 3...

2/27/17 WOD – Cement mixer

A. Group Warm up B1. Amass 3 minutes of a dead hang from pull up bar B2. Weighted pull ups 3-2-2-1-1-1 * increase weight as you go **if you can not do one pull up, work on negatives C. For time: 21-15-9 Pull ups Sit ups KB/DB Squat...

2/17/17 WOD – The Chief

A. Group warm up B. 20 minutes to work up to a heavy power clean *score is heaviest lift* C. Metcon AMRAP 3 x 5 3 power cleans 135/95 6 push ups 9 air squats Rest 1 minute between rounds *score is full rounds completed only* D. Cool...