Workout, Happening, and Updates at CROSSFIT CAROL STREAM

WODs`

Thursday

Skill DevelopmentSnatches… WOD21-15-9 rep rounds for time ofPower snatch 95/65lbpull ups Post loads and times to comments….

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Wednesday

MAX EFFORTPower Clean 3,3,2,1,1 (70,75,80,85,90%) WOD21-18-15-12-9 rep rounds for time of: Kettlebell Swing 55/35lbBox Jump 24/18Sumo Deadlift High Pull 95/65lb Post loads and times to

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Tuesday

MAX EFFORTL-Sit 3 minutes. Scored by how many sets it takes to complete duration. WODComplete five rounds of:On the rings, lower from an inverted hang,

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Monday

When squatting, keeps the knees in line with your feet. You can do this by ‘pushing the ground apart with your feet’ and activating your

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Saturday

INTRODUCTORY FREE WOD 10-10:30 INTRODUCTORY FREE WOD 10-10:30 MOBILITY 10:30-11:15 MOBILITY 10:30-11:15

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Friday

Paleo Challenge…. How is it going? Have you cheated?? Notice anything different? MAX EFFORTFront Squat 5,5,5+ WOD21-15-9 rep rounds for time of:  Squat Cleans 135/95lbLateral

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Thursday

WOD‘Nancy’5 rounds for time of:run 400m (dress for it) 15 overhead squats 95/65lb Post loads and times to comments….

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Wednesday

CrossFit brings out the finest lads MAX EFFORTDEADLIFT5,5,5+Broad Jump 3,2,1 WOD‘Annie’50,40,30,20,10 rep rounds for time ofDouble UndersSit ups Post loads and times to comments….. 

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Tuesday

MAX EFFORTShoulder Press 5,5,5+Split Jerk 5,5,5, WOD3 rounds for time of:15 Hang Power cleans 115/80lb15 box jumps15 Toes to bar Post loads and times to

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Monday

MAX EFFORTBack Squat 5,5,5+ WODFor time complete the following: Row 100050 burpees30 pull ups

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Friday

Pull those shoulders back!! WOD50-35-20 rep rounds for time of:Wall ballsBurpeesDouble Unders!!!! Look Familiar??

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Thursday

How is everyone doing on the Paleo challenge thus far??  MAX EFFORTOverhead Squat 1 rep max WODAs many rounds as possible in 15 minutes of:4 

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Wednesday

Advent TGU!! What is your Paleo breakfast?? A favorite of mine is apple chicken sausage(Trader Joes), 1 sweet potato, apple sauce, raspberries, and topped with

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Tuesday

Advent OHS by Mike P. The 30 day Paleo challenge has begun…. help your friend (especially those new to this) and post your favorite Paleo

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Monday

MAX EFFORTSnatch 3,3,3. WODFor time:  30 Dumbbell Bench press 50/35lb21 Pull ups20 Dumbbell Bench press 50/35lb  15 pull ups10 Dumbbell Bench press 50/35lb   9   pull

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Thursday

MAX EFFORTShoulder press 1 rep max WODFor time:  “Grace”30 Clean and Jerks 135/95lbEveryone will have a counter for this WOD. Post loads and times to

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Wednesday

HAPPY NEW YEAR!!!!! What are your fitness goals for the new year??  MAX EFFORTBack Squat 1 rep max WOD4 rounds for time of:15 Kettlebell swings

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Friday

Ok the party is tonight at 7pm, bring a paleo dish if you would like. The address is on the whiteboard. If you need anymore

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Thursday

Please post in comments WHO is coming to the Christmas party on the 28th so we can have a head count. Thank you!! MAX EFFORTSnatch

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Wednesday

Another example of how CrossFit is more than how fast you can do Fran…. I want to say thank you to everyone that came and

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Monday

When pulling the bar during the clean (or Snatch) be sure to open your hips completely by driving your hips forward and straightening your legs

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Saturday

REST DAY REST DAY First Christmas Advent Challenge: Do 300 repetitions of 3 different ‘ab’ exercises (of your choice) and divide up up the 300 any way

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Friday

Christmas Advent Challenge: ?? WODFor time complete the following:12 burpees21 Thrusters 75/50lb12burpees 21 pull ups12 burpees21 Sumo deadlift high pulls 75/50lb12 burpees21 push press 75/50lb12 burpees21 grasshoppers post

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Thursday

THERE WILL BE NO FORMAL CLASSES TODAY. Sorry for any inconvenience…. Christmas Advent Challenge: as many burpees in three minutes as possible. WOD21-18-15-12 rep rounds of:Kettlebell

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Wednesday

THERE WILL NO FORMAL CLASSES THURSDAY NIGHT. Christmas Advent Challenge Day 19: ?? Skill DevelopmentSnatch…. WOD21-15-9Power snatch 75/50lbBox jumps 24/18 Post times to comments…..

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Tuesday

Christmas Advent Challenge Day 18: ?? WOD5 rounds for time of:9 Deadlift 155/110lb7 Hang Power cleans 155/110lb5 Front Squats 155/110lb3 Push/Split Jerks 155/110lb

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Monday

Christmas Advent Challenge Day 17: ??? Sometimes in CrossFit there are going to be exercises we do not like, or cannot do. There is always a modification

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Saturday

Christmas Advent Challenge Days 15 & 16: 100 push ups, 100 squats, and 100 up downs… TEAM WOD @ 10AM TEAM WOD @ 10AM Sometimes

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Friday

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant

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Thursday

Christmas Advent Challenge Day 13: ???? MAX EFFORTSnatch grip Deadlift 5,5,5 WOD3 rounds for time of:Run 800m50 Kettlebell Sumo-Deadlift-high-pull 55/35lb50 sit ups Post loads and

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Wednesday

Christmas Advent Challenge Day 12: ????Note… I have received a few photos so far on the TGU and OHS challenge. Where is yours?? MAX EFFORTSquat Clean 3,3,3Box

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Tuesday

Christmas Advent Challenge Day 11: ???? WOD “Fran“ Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups Post loads adn times to comments…..

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Monday

Christmas Advent Challenge Day 10: This Challenge is different, you have until Christmas to complete it. You have to overhead squat OR Turkish get up

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Saturday

REST DAY………………. Christmas Advent Challenge Days 8-9:250 Grasshoppers (spread it out and break it up as much as you want.)And Paleo Chair mobility. The “Paleo

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Friday

Christmas Party December 28, who is in??? Please post to comments if that date works for you!! Christmas Advent Challenge Day 7: ???? MAX EFFORTDeadlift

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Thursday

Christmas Advent Challenge Day 6:??? WOD 7 rounds for time of: 10 pull ups 10 push ups  10 sit ups 10 squats Followed by mobility!!!

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Wednesday

Christmas Advent Challenge day 5: ???  We had some smoking fast times by the backwards runners… Travis came in at just over 2 minutes!!  I

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Tuesday

Christmas Advent Challenge Day 4: ???? Day 3 the two best times for the barbell 800m run was completed by Mike D. and Jessica! Nice

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Monday

Eat Clean!!! ADVENT CHALLENGE DAY 3: ?? MAX EFFORTBack Squat 5,3,1+Broad Jump 3,3,3 WODAMRAP in 12 minutes of:10 burpees10 box jumps10 Sumo-deadlift High pull 95/65lbs

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Saturday

There will NOT be a team WOD today. But…. Today begins the December challenge: We are doing an advent calender style challenge. Each day we

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Friday

MAX EFFORTFront Squat 3,3,3+ WOD5 rounds for time of:Run 200m5 thrusters 135/95lb10 pull ups Post loads and times to comments…. Post Paleo recipes as well.

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Thursday

WODAMRAP in 10 minutes of: 10 supermans (with bumper)10 Grasshoppers10 V-ups Every minute on the minute you must stop whatever exercise you are doing and

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Wednesday

Get ready for the next challenge to be posted December 1st. In the beginning of the year we wrote a list of goals that we

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Tuesday

Skill Development: Clean & Jerk “Gwen“ Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor

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Monday

This is an old video that I have posted before, but it is a good one. MAX EFFROTOverhead Squat 3,3,3, WOD21-15-9 rep rounds for time

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Friday

POST TURKEY WOD!!!! Hours are 10,11, noon, and 1pm classes. NOTE: I am expecting the 10am class to be busy, so we may be running

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Wednesday

CLASSES ON “Black Friday” will be as follows:(Start times) 10am, 11am, Noon, and 1pm. MAX EFFORTDeadlift 3,3,3+Box Jump 3,3,3 At 85% of max height WODFor

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Tuesday

There will not be any classes on Thanksgiving. There will be classes on Friday the day after, but hours will be limited. Please post in

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Monday

MAX EFFORT/WOD It may look easy on paper but…. 5 Rounds for max reps of (there is no time limit)The workout is scored by total

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Friday

There will be NO 4pm class today. All other classes will be as scheduled.  MAX EFFORTFront Squat 5,5,5+ WODComplete the couplet for time:2 rounds of:21

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Thursday

Here is challenge for any takers…… complete a total of 10,000m on the rowing machine by “Black Friday” (The day after Thanksgiving) Who is in?

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Wednesday

*****CORRECTION***** There WILL BE Classes as normal this evening. There will be a celebrity coach filling in for me. Mike Pajor is a friend and certified CrossFit

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Tuesday

The above video is very basic, but descriptive, please watch the entire clip. There will be NO SCHEDULED classes this evening. *****CORRECTION***** There WILL BE Classes

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Monday

***There will be no ‘Formal’ Evening Classes on Tuesday the 13th of November (tomorrow). *** MAX EFFORTSnatch Balance 3,3,3, WODYou may partition the reps as needed:100

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Friday

This Friday November 9, we are going to the Village Tavern to send our very own Fonz Ortiz off to the National Guard. We will

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Thursday

This Friday November 9, we are going to the Village Tavern to send our very own Fonz Ortiz off to the National Guard. We will

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Wednesday

MAX EFFORTDeadlift 5,5,5+ WOD“Jackie”Complete for time:Row 1000m50 thrusters 45/30lb barbell30 pull ups. Post times thoughts, complaints to comments……

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Tuesday

Support the troops… Max EffortShoulder press 5,5,5+Split Jerk 3 2 1 WOD5 Rounds for time of:6 Hang power cleans 155/105lb15 burpees Post loads and times

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Monday

Watch the video please!!!  MAX EFFORT Back Squat 5,5,5+ WOD6 rounds for time of:Run 200m7 Kettlebell swings 70/55lb6 pull ups Post times to comments……

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Friday

After watching above video you can assume what we are going to focus on tomorrow.  WOD 21-18-15-12-9-6-3 reps for time of:95 pound Sumo deadlift high

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Thursday

Cat-Man! Not seen is his tail and or the questionably legal bag of catnip! WODAMRAP in 20 minutes of5 Grasshoppers5 Spiders (to be counted same way as

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Wednesday

Skill developmentSnatch BalanceHang Snatch WOD5 rounds for time of:Run 400m15 hang power snatch 95/65lb Post loads and times to comments…..

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Tuesday

Bella teaching a CrossFit class….. The nut does not fall far from the tree. SKILL DEVELOPMENTSquat Clean WOD5 rounds for time of:9 Squat Cleans 135/95lb9

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Monday

I want to thank everyone for their hard work last week. A lot of PR’s and I saw a lot of real dedication into changing

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Friday

… MAX EFFORTSnatch 3,3,2,1,1 WOD21-15-9 rep rounds for time of:Hang Power snatch 75/50Wall Balls 20/16 ….

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Thursday

WOD3 rounds for time of:Run 800m21 kettlebell swings 55/35lb21 Thrusters 95/65lb21 Pull Ups Post loads and times to comments….. …..

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Wednesday

…. MAX EFFORTDeadlift 1 rep max WOD3 rounds for time of:21 Grasshoppers21 Box Jumps 24/1821 Sit ups Post loads and times to comments….

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Tuesday

MAX EFFORTShoulder Press 1 rep max….. WOD 21-15-9 rep rounds for time of:Power clean 135/95lbtoes to bar Post loads and times to comments… …….

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Monday

NO PHOTO AVAILABLE MAX EFFORTRow 250m(warmup)Back Squat 1 rep max WOD10 burpeesrun 200m20 burpeesrun 400m40 burpeesrun 800m post loads and times to comments……

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Friday

MAX EFFORTFront Squat 1 rep max WODAs Many Rounds as possible in 20 minutes of10 Thrusters 75/50lb10 burpees Post rounds and fractions of rounds to

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Thursday

MAX EFFORTDeadlift 5,5,5 (NO PLUS) WOD3 rounds for time of: Run 400m 21 Sumo Deadlift High Pull 75/5021 Box Jump 24/18 Post loads and times

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Wednesday

MAX EFFORT/WODOlympic TotalSnatch 1 rep maxClean and Jerk 1 rep maxYou may warmup the weight needed to reach your desired 1 rep max, yet you

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Tuesday

Mobility!!! SKILL DEVELOPMENTOlympic lifts:SnatchCleanSplit Jerk WOD21-15-9 rep rounds ofRun 400mKettlebell swings 55/35burpees Post times to comments….. ….

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Monday

This is a few of us after we completed “Grace” at CrossFit Glen Ellyn in the Barbells For Boobs charity WOD to help raise money

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Saturday

 There is no scheduled classes today……  WODBarbells for Boobs’“Grace”30 clean and jerks for time 135/95lb Post times to comments…..

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Friday

Looking good Ellen!! We will be doing Mobility for the majority of the hour. WOD75 burpees for time…… We will be closed on Saturday because

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Thursday

Great story… “Many lesson to be learned but none more than humility”…. Skill DevelopmentKettlebells:SnatchesClean & Jerk WOD10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of:Kettlebell swings

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Wednesday

 This weekend Saturday the 13th of October, CrossFit Glen Ellyn has invited to participate in a charity event Barbell for Boobs’ which is a charity

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Tuesday

Show us your WAR face!! This weekend Saturday the 13th of October, CrossFit Glen Ellyn has invited to participate in a charity event Barbell for

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Monday

Erik pushing himself under the bar in the Jerk. This weekend Saturday the 13th of October, CrossFit Glen Ellyn has invited to participate in a

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Friday

Don’t Forget we are going out tonight for a beverage or two and a Paleo burger at the Village Tavern on Schmale. MAX EFFORTShoulder press

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Thursday

Friday night cocktail and a somewhat paleo burger??? Post in comments if you are in or let me know…. Mobility WOD WOD5 rounds for time

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Wednesday

 Friday night cocktails and a burger?? MAX EFFORT Front Squat 5,5,5+ WODFor time complete the following: Row 1000m50 burpeesrun 800m Post loads and times to

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Tuesday

Anyone up for going out this Friday night or the next??? MAX EFFORTDeadlift 5,3,1+ WOD30,20 and 10 rep rounds ofSumo Deadlift High Pull 75/50lb (barbell)

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Monday

Lisa enjoying those “Starbursts” like she said she would!! MAX EFFORTBack Squat 5,3,1+Box Jump 3,3,3 (85% of max) WOD5 rounds for time of:  10 reps

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Friday

When your day sucks or your workout, just remember him. 6pm class this workout will begin promptly at 6:30. Este entrenamiento va a empezar a

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Thursday Snatch Day!!!

MAX EFFORTSnatch 3,3,2,1,1, WODAMRAP in 20 minutes of:5 Right arm Dumbbell Snatches (squat) 45/30lb10 toes to the bar5 Left arm Dumbbell Snatches (squat) 45/30lbrun 200m

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Wednesday

SKILL DEVELOPMENTKettlebells… and all things pertaining to them!! WOD21-18-15-12-9 rep rounds for time of:Kettlebell Swings 55/35lbBurpeesGrasshoppers Post loads and times to comments….

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Tuesday

MAX EFFORTClean and Jerk 3,3,2,2,1(power or squat) WODRunning “Grace”5 rounds for time of:400m run6 Clean and Jerks 135/95lb post loads and times to comments….. ….

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Monday

“Barbara“Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 SquatsRest precisely three minutes between each round.Post times to comments.

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Friday

MAX EFFORTFront Squat 1 rep max WODFor time complete the following:  Run 200m21 Hang Power Snatch 95/65lb21 pull upsrun 400m15 Hang Power Snatch 95/65lb15 pull

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