May 9th, 2017

Category: WOD
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Wednesday. 5/10/2017

A. 1 Rep Max Back Squat

B. Accessory.
3 Rounds.
:45 Sec Weighted Plank (45/35)
10 Hollow Rocks
5 Strict Pull Ups w/ Wall Ball Between Legs

*Scale Accordingly*

May 8th, 2017

Category: WOD
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Tuesday. 5/9/2017

A. Rowing Intervals.
5 Sets of 200m Sprints (Throw Up Pace)
Rest 1 Minute after Each Set.

B. For Time.
42-30-18
DB Snatch (50/35)
15-12-9
Burpee Box Jump Over

May 7th, 2017

Category: WOD
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Monday. 5/8/2017

A. EMOM 10
Min 1: 10 Push Ups
Min 2: 7 Ring Dips

B. 13 Min AMRAP

40 Deadlifts (185/125)
40 Wall Balls (20/14)
40 GHD- SU

May 5th, 2017

Category: WOD
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Saturday 5/6/2017

CrossFit Virtue

Teams of 2
2000m Row
50 Power Snatch (95/65)
50 Pull Ups
1500m Row
40 Power Snatch
40 Pull Ups
1000m Row
30 Power Snatch
30 Pull Ups

May 4th, 2017

Category: WOD
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Friday 5/5/2017

CrossFit Virtue

A) Strength
Back Squats 5×5 (heavy as possible)

B) 3 Rounds
15 Thrusters (95/65)
20 Push Ups