4th Annual Ole Glory Spring Fling and Crawfish Boil!!

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WOD #1

For Time:
100 Clean and Jerks
Rx 135/95
Sc 95/65
5 Synchronized Burpees every 2:00

12:00 Time Cap
Reps may be broken up however you want.

WOD #2 Partner Josh
For Time:
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups

10:00 Time Cap
Reps may be broken up however you want.

Partner Carry Relay:
For 1 total time
Partner A carries Partner B 50m then completes a 50m solitary sprint.
Partner B must then complete 50m partner carry then completes a 50m solitary sprint.

Floater WOD: SURPRISE!!!

Double Dueces

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Weightlifting
Squat Clean (2-2-2-2-2-2)
Perfect reps only. Doubles can be done successfully between 60 and 90%. If the movement feels good, make your way into the 90s. If legs and hips are sore and tight, take it easy and do power cleans.

Metcon
AMRAP in 15 minutes:
100m Farmers Carry w/ 53/35
20 Box Jump Overs 24/20″
20 DBL KB Front Squat
20 Push Ups

 

5 Days til Spring Fling

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Weightlifting
Split Jerk (2-2-2-2-2-2)
Perfect reps only. Doubles can be done successfully between 60 and 90%. Clean up your movement. If the movement feels good, make your way into the 90s.

Metcon
4 Rounds:

30/20 Cal on AAB/Rower
20 Sit Ups
10 Hang Squat Snatch 95/65