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W.O.D.

Friday – March 29

**PLEASE BRING YOUR OWN WATER TODAY. OUR MACHINE IS BEING MOVED TO THE NEW SPACE**

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“The Last Run”

28 Plate Lunges (25/15)

17 Plate Squats (25/15)

8 Handstand Push Ups OR 8 Push Ups

200 M Run

28 Plate Lunges

17 Plate Squats

8 Handstand Push Ups OR 8 Push Ups

400 M Run

28 Plate Lunges

17 Plate Squats

8 Handstand Push Ups OR 8 Push Ups

800 M Run

28 Plate Lunges

17 Plate Squats

8 Handstand Push Ups OR 8 Push Ups

1,000 M Run

28 Plate Lunges

17 Plate Air Squats

8 Handstand Push Ups OR 8 Push Ups

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This is it. Enjoy the scenery on all of our running routes one last time with a little break inside. Soak it in…You helped build this place and you’ll always be a part of that.

Thursday – March 28

EMOM 10

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Minute Rest

EMOM 10

2 Deadlifts

2 Hang Cleans

2 Front Squats

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Take a step back from high volume, yes. But approach this strength day with the focus on moving heavy weight every round with consistent, clean movement.

Wednesday – March 27

For Time:

59 Box Jumps (24/20)

59 Sit Ups

59 Wall Balls

59 Sit Ups

59 KB Swings (53/35)

59 Sit Ups

59 KB Step Ups (choose height)

*30 Minute Cap

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Think yesterday was tough? Try this chipper-ish one out! You are going to have to find the best way to break up these movements that can set up for sustained pace. See ya later, 59!

Tuesday – March 26

933 M Row OR 800 M Run

then

23-18-13-8

Push Press (115/75)

Hang Power Cleans (115/75)

Burpees over Bar

then

933 M Row OR 800 M Run

*25 Minute Cap

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We have been here 1,866 days. We have been here 62 months. Enjoy this nasty triplet sandwiched by a couple rows or runs!!

Monday – March 25

Part 1:

3 x 5

3 x 3

3 x 1

Bench Press

Part 2:

5 Rounds

20 Double Unders

14 DB Snatch (choose weight)

20 Double Unders

19 Push Ups

*14 Minute Cap

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Let’s up the weight and see where this 1 RM Bench Press is! 5 Years at the OG Bison space – 2014 to 2019.

Saturday – March 23

In Teams of 2 ( 1 working / 1 resting)

50/40 Cal Row OR 800 M Run

then

33-22-11

Push Ups

Hang Clean (115/75)

Deadlift

then

50/40 Cal Row OR 800 M Run

then

33-22-11

Push Ups

KB Swings

Box Jumps (24/20)

*30 Minute Cap

Friday – March 22

CROSSFIT OPEN 19.5

33-27-21-15-9

Thrusters (95/65)

Chest to Bar Pull Ups

*20 Minute Cap

SCALED CROSSFIT OPEN 19.5

33-27-21-15-9

Thrusters (65/45)

Jumping Pull Ups (6 inches)

*20 Minute Cap

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The most classic Crossfit couplet movement combination! Thrusters and Pull Ups have been in the final week 5 times in the open’s 9-year history. The goal here centers around pacing and avoiding the redline stage. Nothing wrong with short sets, even singles as long as you can stay disciplined with your breaks.

Thursday – March 21

Part 1:

4 Sets (not for time)

250/200 M Row

20 Hollow Rocks

10 Devils Press

3-5 Ring Muscle Ups OR 1 Minute of MU Work

*Rest 1-2 Minutes between sets

Part 2:

10-15 Minutes

Mobility OR Skill work