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WOD 052618: Wrangling The Weekend!


CrossFit: Deck of Cards Diamonds: T2B Clubs: Thrusters (95/65) Hearts: Cal Row Spades: OHWL (45/25) Aces: 2 Rope Climbs (No Rope Climbs? Sub 4 Strict Pullups for Each Rope Climb) Jokers: 600m Run (Both Run) BootCamp: Teams of 2 Alternate exercises 25 min AMRAP 12 DB C&J 12 Taters 30 Alt Plyo Step ups 20

CrossFit:
Deck of Cards
Diamonds: T2B
Clubs: Thrusters (95/65)
Hearts: Cal Row
Spades: OHWL (45/25)
Aces: 2 Rope Climbs
(No Rope Climbs? Sub 4 Strict Pullups for
Each Rope Climb)
Jokers: 600m Run
(Both Run)

BootCamp:
Teams of 2 Alternate exercises
25 min AMRAP
12 DB C&J
12 Taters
30 Alt Plyo Step ups
20 Medball Jacks
15 Eiffel Towers
15 Straight Arm/leg Sit Up (25/15)
100m run

CashOut
3-4Rds
50m Banded Sprint Each
Banded Partner Rotations 10/10

Barbell Club:
Mucsle Snatch – elbow high – quick T.O.
5 x @ 70%
(2) 3 x @ 75%
3 x @ 78% – or intense…

Clean & Jerk
(3) 3 x 70%
(3) 2 x 75%

Clean Deadlift
(4) 5 x @ 108%

Front Squat
3 x 5 @ 80-85%
!! Use the same weight for all sets !!

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