WOD

May 2nd, 2017

Category: WOD
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Wednesday 5/3/2017

CrossFit Virtue

A) Strength
Single-Leg Deadlifts 4×8 each side

B) 2 Rounds
150 Double Unders
50 Deadlifts (135/95)

May 1st, 2017

Category: WOD
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Tuesday 4/2/2017

CrossFit Virtue

A) Gymnastics WOD
Pull Up Work
EMOM 10
3-5 Unbroken Strict Pull Ups

*choose the reps you want to do and stick to it all 10. Scales will be written on the board

B) 3 Rounds
15 Box Jump Overs (24/20)
12 Burpees
6 Muscle Ups (Ring or Bar)

Apr 30th, 2017

Category: WOD
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Monday 5/1/2017

CrossFit Virtue

AMRAP 5
500m Row
Max Effort Power Cleans (155/125)
-Rest 1 min-

AMRAP 5
500m Row
Max Effort Front Squats
-Rest 1 min-

AMRAP 5
500m Row
Max Effort Shoulder to Overhead

Apr 28th, 2017

Category: WOD
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SATURDAY 04/29/17

“TEAM JACK”
TEAMS OF 2
AMRAP 20
10 PUSH PRESS (115/80)
10 KB SWINGS (53/35)
10 BOX JUMPS (24/20)

PARTNER MUST COMPLETE ONE FULL ROUND BEFORE SWITCHING