In teams of 3 complete the following for time
80 * 60 * 40 * 20 Reps of G2O 50/35kg Pull Ups *3 x 200m Runs each in between each round *Buy in = 300 Double Unders *Cash out = 300 Double Unders For all those looking to get a training
session in on Monday's Queen's Birthday Public Holiday - Good News - We will have Open Gym from 7am till 9am. We will be running one special Queens Birthday WOD at 8am. A) Hang Snatch E2MOT2M 2 Reps x 12 mins B) Masters League WOD 40.4 12min cap SCORES ARE TOTAL REPS OF EVERY MOVEMENTS, INCLUDING ROPE CLIMBS. 100m Farmers Walk=100 40m Lunges=40 OH Lunge: Plate must stay overhead, cannot touch your head. If plate goes out of the overhead position, then you cannot continue to lunge until plate resumes overhead. When lunging, knee must touch the floor.
Skills - 20 mins
Muscle Up Clinic Work on False Grip, Transitions, Etc... NFT 30 RMU or 30 BMU B) "GI Jane" For Time: 100 Burpee Pull Ups (To a bar at least "6 out of reach) Cap 20 mins 4 RFT
Run 400m 15 Front Squats - Load = BW on the Bar* 15 Bench Press - Load = 3/4 BW on the Bar * *You may only use one bar and one rack! Hero WOD - "Tommy V" For Time: 21 Thrusters 50/35kg 12 Rope Ascents 4.5m 15 Thrusters 50/35kg 9 Rope Ascents 4.5m 9 Thrusters 50/35kg 6 Rope Ascents 4.5m Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.
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May 2019
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