We will be participating in the international fundraising event Team Linda Day on Saturday 12/14! This is a team wod — teams must be three members, all male or all female. For more information on how to get involved, visit our Events page.



Aero Clean Warm-up



Clean @ 70-80%

[email protected] 70%

[email protected] 75%

[email protected] 80%

Rest 90 seconds between sets.


Accessory Movements:

A) 3X3 Good Morning (95/65)

B) 3X8 Single Arm Row (KB)

Alternate Between A & B for three sets.



10 Min AMRAP (95/65)

2 Squat Clean Thrusters

2 Pull-ups

4 Squat Clean Thrusters

4 Pull-ups

6 Squat Clean Thrusters

6 Pull-ups


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