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W.O.D.

200403

5 Rounds For Time10 Single Arm Sumo Deadlifts (Pick Load)5 Burpee Jump Overs (Pick Height)Alternate DBSDHP's at 5. Start with either arm.Burpee jump over will be done like a bar facing burpee, but with a stick between 2 chairs.

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200327

5 Rounds For Time30 Double Unders15 Kettlebell Swings (Pick Load)10 Kettlebell Flip Squats (Pick Load)** Video on FB. Don't break the floor.

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200326

Run 1 MileRest as neededThen - Death by Burpee Broad JumpPlace 2 lines on the floor 4 feet apart.Each rep starts with the fingers behind the line and ends with the heals over the opposite line.Burpee must be performed with both feet moving at the same time. No Step Ups!They will be done like a Bar Facing Burpee, but the bar is 4 feet wide. Scale distance between jumps.

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200325

5 Rounds For Time5 Dumbbell Facing Burpees 5 Single Arm Dumbbell Thrusters (R) Pick Load5 Dumbbell Facing Burpees 5 Single Arm Dumbbell Thrusters (L) Pick Load

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200323

"Blackjack"For Time20 Push Ups1 Sit Ups19 Push Ups2 Sit Ups18 Push Ups3 Sit Ups17 Push Ups4 Sit Ups16 Push Ups5 Sit Ups15 Push Ups6 Sit Ups14 Push Ups7 Sit Ups13 Push Ups8 Sit Ups12 Push Ups9 Sit Ups11 Push Ups10 Sit Ups10 Push Ups11 Sit Ups9 Push Ups12 Sit Ups8 Push Ups13 Sit Ups7 Push Ups14 Sit Ups6 Push Ups15 Sit Ups5 Push Ups16 Sit Ups4 Push Ups17 Sit Ups3 Push Ups18 Sit Ups2 Push Ups19 Sit Ups1 Push Ups20 Sit Ups

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