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100 Pull-ups

By: 0

Skill/Strength: Strength
Back Squat for load:
#1: 5 reps @ 67.5%
#2: 3 reps @ 76.5%
#3: 1 rep @ 85.5%

Max reps on last set
Lift every 4 minutes

WOD: Conditioning
For Time:
100 Pull Ups*
Bearcrawl red-to-red w/ sandbag drag every time you come off the rig

Finish: Midline
50 Kettlebell Twists

M.L.K

By: 0

WOD: Conditioning
63 Push Press (95/63#) — 1963 “I have a dream” speech was delivered
64 Lunges — 1964 Civil Rights Act was passed
64 Wall Balls (20/14#)— 1964 Nobel Peace Price was won
65 DU’s — 1965 Voting Rights Act was passed
68 Power Cleans — (95/63#) 1968 Assassinated

Annie

By: 0

Skill/Strength: Strength
Deadlift for load:
#1: 5 reps @ 58.5%
#2: 5 reps @ 67.5%
#3: 5 reps @ 76.5%

Max reps on last set.
Lift every 4 min

WOD: Conditioning
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

Time Cap: 12 Min

Finish: Midline
10 Wall Walks
hold 3 sec at top