Team WOD: AMRAP 25 mins: Team Runs, Hang Power Cleans, Box Jumps, Sit-ups and Air Squats

AMRAP 25 mins: Team Runs, Hang Power Cleans, Team Runs, and 5 more

Complete as many rounds as possible in 25 mins of: Team Run, 400 m 50 Hang Power Cleans, 115 lbs Team Run, 400 m 80 Box Jumps, 24 in Team Run, 400 m 120 AbMat Sit-ups Team Run, 400 m 160 Air Squats

* As a team of 2 run together, alternate work/rest on reps.

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Advanced RX: Hang Squat Clean: 1-1-1

Hang Squat Clean : 1-1-1

Hang Squat Clean 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups

6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups

6-5-4-3-2-1 reps, for time of: Hang Squat Clean, pick load Muscle-up

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Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders

AMRAP 6 mins: 100 m, Weighted Overhead Sit-ups and Double Unders

Complete as many rounds as possible in 6 mins of: Run, 100 m 10 Weighted Overhead Sit-ups, 25/15 lbs 20 Double Unders

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Nothing assigned for October 12, 2019