Dave and Alyssa

For Time:
21-15-9: Deadlifts #275/#185
27-21-15: Strict Handstand Pushups 
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Cam, Cody and Brad

Part 1. Squat Cleans- Spend 20:00 Minutes to build up to a heavy 3 Rep
*At least 5 working sets
*Do not have to be touch and go

Part 2. 4 Rounds for time
30/24 Calorie SkiERG
3 Rope Climbs
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James

Assault Bike- For Time 5 Rounds:
25-20-15 cals (20-15-10 cals)
Rest :30 b/t reps, 2:00 b/t rounds
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Matty

In Teams of 2, complete 6 full rounds of the following for time:
200m Run, together
15 Burpees over the bar
9 Clean and Jerks
Round 1. #135/#95
Round 2. #155/#105
Round 3. #185/#125
Round 4. #205/#135
Round 5. #225/#155
Round 6. #245#165
Partition reps as needed with you and your partner with the burpees and clean and jerks
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Ethan

4 Rounds:
100 Double Unders
50’ Handstand Walk
25 GHD Situps
50″ Handstand Walk
Rest 3:00 minutes between rounds
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Travis, running away from all of his friends that he brought today!
Today is Bring a Friend Day- All Classes free for new Athletes

Teams of 2- AMRAP 25:00 Minutes 
3-6-9-12-15 Reps…
Bike/Row Calories
Kettlebell Swings 53/35
Wallballs 20/14
Full rounds then switch.
Post Team Names and Scores to Comments.
WOD Guidance
You know the drill.
You go I go.
Make it happen.
Go hard!

Question of the Day
Is there a difference between a milkshake, a malted, and a frappe?

Brittany

3 Rounds for time
14 DB Snatch 70lbs/50lbs
200m run
14 DB Clean Jerk 70lbs/50lbs
200m run 
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Box Brief: Tomorrow, Thursday Aug 15, 2019- Bring a Friend Day- All Classes free for new Athletes