WOD

AMRAP 25min of:

Deadlift-8 @70% of DL 1RM
Ring Dip-12
Goblet Squat-15&70#-M/53#-W)
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WOD

Every 2min for 10min:

Power Snatch-6 (135#-115#-M/95#-75#-W)
Double Under-50

Rest 4min Then;

Every 2min for 10min:

Power Clean-6 (185#-115#-M/125#-105#-W)
Target Burpee-12

Rest 2min Then;

Front Squat-Max Reps*-2min (Same weight as above)
*10 Hand Release Push Ups after every drop.
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Fittest Games

Congrats to CrossFit Seguin Athlete's Ricky C. and Kelle S on their performance at the Fittest Games!

Ricky took 9th Place in his division, Kelle took 2nd Place in her division.

WOD

Strength:

Deadlift-5 @80%-85%
L-Sit Pull Ups-10
2KB Step Ups-12(6L/6R)53#-M/35#-W

x5 Rounds:
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Conditioning:

Double Under-90
Wall Ball-60
Hang Clean & Press-50(75#-M/55#-W)
Front Rack Lunge-40(20/20-Alt)
Pull Up-30
T2B-20

AFAP:
-------------------------------------------------
 Conditioning:

Power Snatch-30(115#-M/75#-W)
Power Clean-30(155#-M/105#-W)
Box Jump Over-40(24/20)
Double Under-40
Assault Bike-50

AFAP:
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Partner WOD Option: Teams of 2. Split Reps equally, Calories anyhow.

Power Snatch-50(115#-M/75#-W)
Power Clean-50(155#-M/105#-W)
Burpee Box Jump-50(24/20)
Assault Bike-100 Cal**(P-2: Plank Hold)

For Time:
**For the Assault Bike ONLY: One Partner MUST hold a Plank while one partner works.
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WOD

"Heavy Grace"

Clean & Jerk-30 (185#-155#-M/125#-105#-W)

12min Time Cap:
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Burpee Challenge 1-20 Reps

18min Time Cap:
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WOD

Push Press-6-12 Reps @AHAP
DB Renegade Rows-16(8/8-Alt)@AHAP
Ring Push Ups-15-25 Reps
Hanging Leg Raise-10-20 Reps

x5 Rounds:
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Wall Ball-27(Unbroken*)20#/14#
Assault Bike-21 Cal
Burpee to Plate-15
T2B-9

x4 Rounds:

*Add 5 Calories to your Assault Bike for every drop. :)
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400M Run
Double Under-30
Swings(A)-21(70#/53#)
Pull Ups-12

x4 Rounds, Then;

V-Ups-75
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WOD

"Loredo"

Squat-24
Push Up-24
Walking Lunges-24
400M Run

x6 Rounds; For Time: 35min Time Cap
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U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.