If you are not on the comp team for the next few weeks please ask me "who you are" as i will say hey lauren today i want you to follow Ali's programming etc etc and you would then do alll wods that say everyone as well as the person wods you are assigned to!
Wod #1 (Everyone) work up to a 1rm snatch any style with no more than 60 secs rest inbetween lifts(so have your weights out) -Ali do cleans
Wod # 2 (everyone) 4 sets of
500 mete row go immediatly to pull up bar and hold with chin over bar as long as possible(score of workout is total time for rows minus total hang time)
Wod # 3 (ali sharon, dave chris)
find max unbroken reps of back squat 135/95
""shoulder to overhead 135/95
''''front squats 85/65
'''ohs 65/45
Wod # 4 (Kyle and jane)
20 deadlifts(230/160)
10 HSPU
15 deadlift
10 hspu
10 deadlift
10 hspu
Wod # 5 (everyone)
do four sets of max unbroken pull ups(if you stop or slow down that is the end of your set do not hang from the bar and struggle through reps)
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