Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
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Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
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Back Squat 1-1-1-1-1-1-1 reps
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Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
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Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
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For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
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Three rounds for time of:
50 Double-unders
50 Back extensions
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3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
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Eat Cake for time.
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(Happy B’day Roid, better late than never)