1 Year Steroid Transformation

WOD

Bench Press-5-8Reps @70-75%
Strict Pull Ups-10

x5 Sets NFT:
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2KB Thrusters-12(70-53#-M/44-35#-W)
2DB Renegade Rows-16(Total)AHAP
Ab Crushers-18-Unbroken

x4 Rounds NFT:
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Big on the Basics-Dan Green, Bench Press

WOD

Snatch + High Hang Snatch(1+1)

EMOM 8min: Start at 70%-75% Add weight during.
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Deadlift-9(155#-M/105#-W)
Hand Release Push Up-12
Box Jump-15(24"/20")

AMRAP-15min:
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World's Best Weightlifters:

Reminder: Olympic Weightlifting meet is this Saturday. Weigh in at 3pm. Meet starts at 4pm. We will have 9 Lifters on the platform. Come out to Woodward CrossFit to support our lifters!

BBQ to follow the meet!

WOD

Clean Grip Deadlift + High Hang Squat Clean + Low Hang Squat Clean(1+1+1)

EMOM 10min: AHAP
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6min AMRAP of:

Double Under-30
OHS-15(155#-M/105#-W)

--2min Break: Then;--

6min AMRAP of:

Squat Clean-10(135#-M/95#-W)
Ring Dips-10
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It's cold, it's wet...."Get Comfortable Being UNcomfortable"