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  WORKOUT OF THE DAY STRENGTH: Strict Ring Dip (Re-Test#2) Best out of 3 attempts on 2mins, (then 2 more sets) :-Rings-Rings w/ Red Band-Matadore/ Jerk Boxes-Ring Support Hold ME or – Find your 5rm Bench Press WOD: (All over again) 1 mile Run (10min Cap) at the 12min Mark 800m Run (5min Cap) at the 20min Mark 400m Run (2.5min Cap) Rx-5 laps, 2.5 laps, 1 lap+ TurnS1- 10min Cap/ 2 laps/ 1 lapS2-Row/ Bike 8min AMRAP, 4min AMRAP, 2min AMRAP 23min
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WORKOUT OF THE  STRENGTH:3rm Snatch(Full), touch and go (Re-Test#1)-Record your 3rm or 5rm OHS (if you cannot OHS 135/95, choose the OHS Test)-Record your 5rm WOD: (Crunch) 10 Squat Snatch20 Pull-ups40 Sit-ups x 3 Rds Rx- 135/85, CTBsS1- 95/65, BW S2- OHS 65/35, Jumping 15mins
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WORKOUT OF THE DAY STRENGTH:Split Jerk 5.4.3.2.1.1.1 Or Shoulder Press 5.4.3.2.1.1.1   WOD: (Head to toes) 10/7 Cal A Bike 12 Toes To Bars14 Box Jumps 16min AMRAP Rx- 30/24S1- 24/20, knee raiseS2- 20/14 Step-up, V-ups
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WORKOUT OF THE DAY STRENGTH: A) 10 DB renegade rows/ Side B) 4 way Monster walks Super Set until 4 sets of renegade rows with 3 sets of Monster Walks”   WOD: (Dorie) AMRAP (with a Partner) in 20 minutes Buy In:150 meter Partner Carry (each, or a Sandbag Carry) Then, in time remaining:Partner A completes 1 round of:15 American Kettlebell Swings (53/35 lb)10 Burpees5 Ground-to-Overheads (95/65 lb)Partner B performs:Max Wall Ball Shots (20/14 lb)Partners rotate each round until team completes 150 Wall BallsThen, in time remaining:AMRAP of the 15/10/5 rep rounds above (one partner working at a time) When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined. Rx- Buddy Carry, 53/35, 95/65, 20/14S1- Sandbag 60/40, 75/55, 14/10S2- Sandbag 40/20, 65/35,...
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WORKOUT OF THE DAY STRENGTH:Clean (Squat) 5.4.3.2.1.1.1. Or F Squat 5.4.3.2.1.1.1 WOD:(The Horizon) 3 Squat Cleans4 Lateral Bar burpeesx 10 rds 12min Cap Rx-185/135S1-115/80S2-65/45, no bound over bar  
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