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WOD

Bring a Buddy Day!

BRING A BUDDY DAY!

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Wed 10.4 Deadlifts & 8 Rounds for Time!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Deadlifts: 8×2, build to 90% (50,60,65,70,75,80,85,90%) Then: 8 Rounds for time of: 5 Box Jumps (24/20) 5 DB Hang Power

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Tues 10.3 ATK Pause Cleans & EMOM 10s

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Squat clean with pause above the knee: 5×3 (light-moderate) practice getting to the ATK position from the floor. *Lift from

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Mon 10.2 Front Squats & AMRAP 4’s

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Front Squats: 6×2 @90% Then: AMRAP 4 x4 rounds 5 renegade rows each arm, 10 DB Push Press (35/25), 20

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Sat 9.30 “Kind of Karen”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI 150 Wall Balls (20/14) for time! EMOM: 15 double-unders through first 75 wall balls Then: EMOM: Switch to 5 burpeese

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Fri 9.29 Partner AMRAP 16 then 2k row/5k bike!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Partner AMRAP 16 of: Partner 1: 3 Hang Power Snatches + 3 Overhead Squats (95/65) Partner 2: 200m Run *Switch

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Thurs 9.28 For Time WOD

                                                Today’s WOD (Workout Of the Day) at Joust

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Wed 9.27 Shoulder Press & 8 Rounds of Intervals

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Shoulder Press: 5×[email protected]% Then: 8 Total rounds of: 20/10 intervals of: DB Deadlifts, DB Hang Power Cleans, DB Push Jerk

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Tues 9.26 3 Position Clean EMOM & 4 Rounds for Time!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI EMOM 8 of: 3 Position Squat Clean (1 Tall + 1 ATK + 1 Floor) *Complete 1 tall hang squat

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Mon 9.24 Front Squats & 30-20-10 Countdown

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Front Squats: 6×[email protected]% Then: 30-20-10 Countdown of: Push-Ups Toes to Bar *EMOM: Complete 15 Double-Unders *Start with Double-Unders in minute

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