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Extra Credit 8.5.19

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Monday 8.05.19

WOD: “V0w2 Testing”

Extra Credit:
Every 2 minutes for 12 minutes perform:
1 Squat Snatch (75-80% of 1 Rep Max) + 30 Double Unders
*Rest with any remaining time after you complete the work. Give yourself plenty of time to build up to your percentages for the day, and stay there for the remainder of the time.



Tuesday 8.06.19

WOD: “Acceleration Ramp”

Extra Credit:

Mark off a SQUARE!:
*Use your Extra Credit time today to mark off one of the Bingo Challenges!



Wednesday 8.07.19

WOD: “Strict Lynne” (Last completed on 8.8.18)

Extra Credit:
Complete 4 Sets (Not for Time):
10-12 Barbell Bent Over Rows @ 30×1 Tempo
:45 second Tuck or Hollow Body Hold


Thursday 8.08.19

WOD: “Walking on Sunshine”

Rest Day / Active Recovery



Friday 8.09.19

WOD: “Off the Jump”

Extra Credit:

Complete in ANY order (Not for Time):
500m Ski Erg
800m Run
1,000m Row
2,000m Bike Erg


Saturday 8.10.19

WOD: “The Grapes of Wrath”

Extra Credit:

In 15 minutes, build to a Heavy weight for the following complex:
1 Squat Clean + 1 Squat Clean + 1 Split Jerk
*You will have two seperate squat clean singles in this complex. After your first rep, drop the bar and rest for :05-:10 seconds. Complete a second rep + 1 Split Jerk.