April 3, 2019

Warm Up:Rack/Overhead Prep PA Clean Warmup x 23rds6 Front Squat (Build to working weight) 3 Clean and Jerk 100m Jog Partner WOD: “Macho Mans”4 Rounds300m Run10 Rounds Macho Man (135/95)*Macho Man – 3 Power Cleans, 3 Front Squats, 3 Jerks**Partners run together and alternate rounds of Macho Man

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January 15, 2014

Strength:  Power Clean 3RM WOD: “Macho Man” 3 Power Cleans 3 Front Squats 3 Jerks *EMOM on the minute for as long as you can complete the work **Male Rx: 135#  Women Rx: 95#  

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