WOD

Tuesday 08/30/16

9AM is Cancelled. Sorry for the inconvenience.

“Diane”
21-15-9 reps of:
Deadlift 225/155
Handstand push-ups

Monday 08/29/16

“Super Lynne”
5 rounds for max reps of:
Body weight bench press
Body weight back squat
Pull-ups

Sunday 08/28/16

ROR3 - Misc (13)

Open gym 2 – 5

Saturday 08/27/16

ROR3 - Team (8)

Team wod @ 9am

Friday 08/26/16

ROR3 - DU (4)

“HammTastic”
12 min AMRAP:
Run 300m
50 Double Unders
5 Deadlifts 225/155

Thursday 08/25/16

ROR3 - Snatch (13)

“Snatch and Run”
For Time:
800m Run
10 Hang Snatch 95/65
400m Run
15 Hang Snatch 95/65
200m Run
20 Hang Snatch 95/65
100m Run
25 Hang Snatch 95/65

Wednesday 08/24/16

ROR3 - Row (2)

“Jedi Trials”
Every 4 min for 16 mins
350m row
15 Burpees

Tuesday 08/23/16

ROR3 - Clean (4)

“Yo EMOMma”
EMOM
5 Power Clean 155/105
10 Box Jump 24/20
15 Push ups

EMOM is over when the work can’t be completed in the minute.

Monday 08/22/16

On a 2 minute clock:
30 Double Unders
10 Pullups
Max Thrusters in remaining time, 115#/75#
Rest 2 minutes
Repeat for 5 rounds

Sunday 08/21/16

Open Gym 2 – 5

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