Rx

Monday

“Barrett”
11 Rounds for time
6 Burpees
12 Ab-mat Sit-ups
16 Box Jumps, 24/20
200m run

Memorial WOD dedicated to Barrett Michalik who passed away on June 12, 2016 at the age of 11 due to cancer.
Movements are those that Barrett liked to do when he worked out with his dad. Barrett loved Burpees and Box Jumps.
11 rounds for Barrett’s age
6-12-16 reps for the date when Barrett passed

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Rx

Monday

E2MOM x 7
2 Deadlifts @ 90%+ 1RM

12 min Up-Ladder
1 Deadlift, 225/155
1 Push-Up
1 Box Jump, 24/20
** 2-2-2/3-3-3/4-4-4/etc…

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Rx

Monday

Every 2:30 for 6 rounds
5 Back [email protected]% of last weeks max.
Tempo: 41X1

6 Rounds: 1 min Work/1 min Rest
15/12 Calorie Assault Bike SPRINT
Max Burpees remaining time

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Rx

Monday

20 mins to build to a heavy back squat for the day

9 min Up-Ladder
1 Single Arm Hang KB Clean, 53/35
1 Front Rack Single Arm Reverse Lunge; each leg
1 Single Arm KB Shoulder to Overhead
** Complete the complex with right arm first, then left arm
** Add 1 rep each round (e.g. 2 right/2 left, 3 right/3 left, etc.)

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