10 Burpees
12 Thruster 115/75#
10 Burpees
12 Power Snatch 115/75#
10 Burpees
12 Push Jerks 115/75#
10 Burpees
12 Hang Squat Clean 115/75#
10 Burpees
12 OHS 115/75#
10 Burpees
12 Thruster 115/75#
10 Burpees
12 Power Snatch 115/75#
10 Burpees
12 Push Jerks 115/75#
10 Burpees
12 Hang Squat Clean 115/75#
10 Burpees
12 OHS 115/75#
32 Min EMOM- Min 1: 10 Wall Balls 20/14 Min 2: 5 Sq. Cleans (you choose weight) Min 3: 10 Burpee Min 4: 20/15 Cal Row 10 Min Handstand Work
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“Abbate” 1 Mile Run 21 Clean & Jerk 155/105 800m Run 21 Clean & Jerk 1 Mile Run *Finish it*
20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35
Stay tuned for delays or closings…following Center Moriches schools. Skill Work HSPU, D/U, Pull Ups, Muscle Ups 3 RFT 15 Thrusters 115/85 (95/65) 10 Ring Push Ups 15 Box Jump Overs 24″20″ *12 Min Cap* *Pick a weight to go unbroken on thrusters.*
Skill:T2B skill work with goal on stringing multiple together For Time: 15 Burpee Box Jump Overs 24/20 15 power Cleans 135/95 15 Burpee Box Jump Overs 30 Front squats 135/95 15 Burpee Box Jump Overs 15 Push Jerks 135/95 15 Burpee Box Jump Overs