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At gym wod6:30-9 am From 0-2 minutes:10 thrustersMax-rep assisted pull-ups in the time remainingRest 2 minutesFrom 4-6 minutes:10 assisted pull-upsMax-rep thrusters in the time remaining♀ 45 lb ♂ 65 lb Scale up: weight

At gym wod8-9 am ‘Annie’ scaled 30-25-20-15-10Double-UndersSit-Ups Further scale:30-25-20-15-10Single-UndersAnchored Sit-Ups This fast workout is a descending rep couplet, intended to be a sprint. At the end of “Annie,” you should feel like you just ran a really fast 2K. Keep it under 10 minutes to maintain the integrity of the WOD. This is not a

At gym wod6:30-9 am 21-15-9 reps for time of:Left-arm kettlebell snatchesRight-arm kettlebell snatchesPull-ups ♀ 12-kg KB ♂ 16-kg KB Scale:15-12-9 reps for time of:Left-arm kettlebell snatchesRight-arm kettlebell snatchesAssisted pull-ups ♀ 8-kg KB ♂ 12-kg KB

At gym wod6:30-9 am Lunge 250 meters Scale:150 meters Scale distance to complete workout in 15 minutes or less.

At gym wod6:30-9 am Complete as many rounds as possible in 20 minutes of:8 handstand push-ups6 bar muscle-ups4 power cleans ♀ 115 lb ♂ 175 lb Scale:Complete as many rounds as possible in 20 minutes of:12 push-ups8 assisted pull-ups4 power cleans ♀ 45 lb ♂ 65 lb

At gym wod8-9 am Complete as many rounds as possible in 12 minutes of:5 deadlifts10 weighted box step-ups ♀ 135-lb deadlift, two 20-lb DBs, 20-in box♂ 205-lb deadlift, two 30-lb DBs, 20-in box Scale:Complete as many rounds as possible in 12 minutes of:5 deadlifts10 box step-ups, unweighted ♀ 95-lb deadlift, 20-in box♂ 135-lb deadlift, 20-in

At gym wod6:30-9 am Over head squat3-3-3-3-3

At gym wod6:30-9 am Complete as many rounds as possible in 30 minutes of:1,000-m bike2 weighted pull-ups, ♀20 lb/♂30 lb4 strict pull-ups6 kipping pull-ups Trainer will set a sub for the bike! Scale:Complete as many rounds as possible in 30 minutes of:1,000-m bike10 banded or jumping pull-ups

At gym wod6:30-9 am 4 rounds for time of:15 push jerks50 squats ♀ 95 lb ♂ 135 lb Scale:3 rounds for time of:10 push jerks25 squats ♀ 22 lb ♂ 35 lb

At gym wod6:30-9 am With a partner, 5 rounds for time of:24 double-unders (each)19 toes-to-bars (total)2 clean and jerks (total)400-m run (together) ♀ 105 lb ♂ 155 lb Scale:With a partner, 4 rounds for time of:24 single-unders (each)19 hanging knee-raises (total)2 clean and jerks (total)400-m run (together) ♀ 65 lb ♂ 95 lb