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Lifting Ourselves and One Another

Sunday, October 22, 2017

A.  Work to a max height box jump in 10 minutes.

B.  Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:
300 m Row
15 Burpees over rower

Coach’s notes:

Post height achieved in A and rounds and reps complete in B to comments.

WOD Leaderboard

Comments: 5

A: 29.5”. Ran out of time and nerve.
B: 6 rounds + 160m

Thanks Josh and Tania


A: 42″ – tied PR from 2012
B: 6 rounds with 1 s left. Stepped in and out of most of the burpees but jumped the rower. In last round dropped and popped 15 burpees in 40 s.


A. 35″ lost my balance after landing on top so I didn’t completely open my hips.
B. 6 rounds + rowed for 15 sec. All burpees were jump back/jump up and step over the rower.
Thanks Josh!


A. 46”. Crashed on my attempt at 48”.
B. Skipped part B.

Barbell club this afternoon.
A. Work up to 2RM back squat:
B. Bench Press 1RM
C. WOD
-Strict pull-ups (50/30)
-Strict dips (10/6)
-Do a set of dips every time you come off of the bar during the pull-ups.

A. 235/245/255/275/285 (PR for 2 as this was also my 1RM).
B. Worked up to 185 (5#PR)
C. Worked up to 30 PU’s with 5-10 dips at every break.

Thanks Ben!


7 rounds plus all 300 m of round 8. 3 seconds left on clock did not start burpees


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