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Community WOD Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP: 200m Farmers Carry 53/35 15 Thrusters 95/65 10 Deadlifts 95/65 5 Burpees Over Bar RX+ 135/95 70/53

HERO WOD Metcon (AMRAP – Rounds and Reps) "Jenny" AMRAP in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 meter Run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised

Strength + Metcon Snatch + Overhead Squat (Weight) EVERY 90 SEC FOR 8 ROUNDS (12 MIN) 1 Power Snatch + 2 Overhead Squats —After 12 Min – Rest 3 Min. Then: EVERY MIN ON THE MIN FOR 5 MIN 1 Full Snatch Pick one weight to stick with each round or add weight each time!

Nasty Girl + Midline Deadlift (Weight) Take 6 Min to Build to your starting weight for Diane. Metcon (Time) "Diane" 21 – 15 – 9 Deadlift (225/155#) Handstand push-ups Metcon Core Finisher 3 Rounds 40 Seconds Forearm Plank 40 Seconds Side Plank 40 Seconds Side Plank 40 Seconds Mountain Climbers Rest 1 Min

Strength + Metcon Clean and Jerk Complex (In the comments put your Press and 2 Jerk Weight.) EVERY 90 SEC FOR 10 ROUNDS (15 MIN) 1 Power Clean + 1 Clean and Jerk When the clock hits 15 Min every minute on the minute for the next 5 minutes complete 1 Push Press + 2