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Day 4WOD 131114 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 10 oh walking lungeson the odds – rest -rest to 11:00- For time:“G.I. Jane”100 burpee pull-ups

Day 3WOD 131113 warm-up – Coach’s Choice 12:00 – accumulate 25 back squats, 3-5 reps at a time… make note of your heaviest successful set -rest 2:00-4:00, set up barbell @ 65%- EMOM for 10:00 of:on the evens – 12 deadliftson the odds – 9 box jumps w/step-down, box height is athlete’s choice @ 10:00…AMRAP

Day 2WOD 131112 warm-up – Coach’s Choice AMRAP in 8:00 of:150m row15 double unders (50 singles)15 abmat sit-ups -rest 2:00- AMRAP in 20:00 of:15 wall climbs (30 h-r inchworm push-ups)30 pull-ups45 goblet squats – 24kg/16kg60 hrb

Day 1WOD 131111 warm-up – Coach’s Choice 12:00 – accumulate 20 ohs, 2 reps at a time… make note of your heaviest successful set -rest 2:00-4:00, set up barbell @ 60% EMOM for 10:00 of:1 snatch5 burpee bar hops (lateral, no hand release) -rest to 11:00- For time:21-15-9push-upskb swings L1 – hrpu, 24kg/16kgRx’d – hspu,

Day 5WOD 131108 warm-up – Coach’s Choice perform the following workload with a 95#/65# barbell… AMRAP in 8:00 of:10 back squats10 ghd sit-ups -rest 2:00- AMRAP in 6:00 of:10 push press/jerk10 hrpu -rest 2:00- AMRAP in 4:00 of:10 hang cleans10 burpees (no hand release) -rest 2:00- AMRAP in 2:00 of:ohs

Day 4WOD 131107 warm-up – Coach’s Choice 5 rounds for time of:300m row21 kb swings – 1.5 pood/1 pood12 oh walking lunges – 45/15

Day 3WOD 131106 warm-up – Coach’s Choice EMOM for 14:00 of:on the evens – 1 squat clean + 1 front squaton the odds – 10 t2b or 20 abmat sit-ups -rest ~5:00… set up barbells accordingly- For time:9-6-3deadliftspull-ups-perform 2 rope ascents (10 plank ascents) after each couplet-cash-out = 20 hrb -no mismatching levels, please-L1 –

Day 2WOD 131105 warm-up – Coach’s Choice 12:00 to build a 1RM hang snatch -set up barbell to 65%- 5 rounds for time of:5 power snatches5 burpees (no hand release) -rest ~5:00… breakdown barbells- For time:50 wall balls50 box jump w/step down – 24”/20”partition as desired

Day 1WOD 131104 warm-up – Coach’s Choice 10:00 – build to a 2RM push press -set up barbell to 75%- For time:30 clean to overhead -rest ~5:00… breakdown barbells- AMRAP in 10:00 of:20 squats10 ring dips30 seconds L-sit straight arm support

Day 6WOD 131102 warm-up – Coach’s Choice 10:00 to build on a 3 rep back squat @ 10:00…EMOM for 20:00 of:10 kb swings on the evens – 1.5 pood/1 poodjump rope – 40 second max effort on the odds @ 20:00…30 pull-ups for time