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Let’s wrap up the first Open wod. If you haven’t been judged, do it today instead of the wod.

METCON

5 Rounds for time of:
10 power cleans 135/95
3 Rope climbs
50 Double unders

FITNESS

5 Rounds for time of:
10 power cleans 95/65
3 Rope climbs
100 single unders

SHRED @ 8 AM experienced peeps please

Part A 

Heavy Bench w/Partner 

4 x 5 same weight 

Should be heavy 

Suggested weight is 185/105 

*10 ring rows immediately after last rep 

Then 5th set is a drop set. Work till failure, strip plates, work till failure, strip plates etc. 

Part B 

Strict Cindy w/Abs

20 min amrap 

5 Strict pull-ups 

10 push-ups 

15 abmat sit-ups  RX+ GHDs

Part C  Time permitting 

4 rounds 

20 crunches- hands and feet in air

15 BANDED reverse crunches