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theteam-2-1024×576
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theteam-51-1024×576
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AL-ON-the-ground-1024×682
AL-FEET
AL-FEET

California Affiliate League Blog

WOD 2:
 7 Min AMRAP
15 Calorie row
12 Over the Rower Burpees
9 Front Squats (165/115) (135/95) (95/65)
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WOD 1: 15 minute time cap
Athletes must change out their own weight between the STO and the Cleans
and then back to the STO’s
ADVANCED –
40 KB Swings (70/53)
30 Shoulder to Overhead (155/105)
20 Box Jumps (30/24″)
10 Power Cleans (185/125)
10: TRIPLE UNDERS *
10 Power Cleans (185/125)
20 Box Jumps (30/24″)
30 Shoulder to Overhead (155/105)
40 KB Swings (70/53)
*If an athlete is unable to complete the triple unders, they will not be able to finish the WOD.
I second will be added to Time Cap for Each Uncompleted Rep.
INTERMEDIATE & MASTERS –
40 KB Swings (53/35)
30 Shoulder to Overhead (115/75)
20 Box Jumps (24/20″)
10 Power Cleans (155/105)
50 DU’S
10 Power Cleans (155/105)
20 Box Jumps (24/20″)
30 Shoulder to Overhead (115/75)
40 KB Swings (53/35)
SCALED –
40 KB Swings (35/25)
30 Shoulder to Overhead (95/55)
20 Box Jumps (20″, step-ups ok)
10 Power Cleans (115/75)
50 (12″) HURDLE HOPS
10 Power Cleans (115/75)
20 Box Jumps (20″, step-ups ok)
30 Shoulder to Overhead (95/55)
40 KB Swings (35/25)
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Good luck to all who are competing!

Here is the Heat Schedule!

Here are the WODS

Results will be available at WODRocket.Com – Click here to be linked to the Leader Board

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BRING THE A.L. TO YOUR BOX! Click here to contact us.

Do you have novice/intermediate athletes who would like to feel the adrenaline rush and camaraderie of competing as a team, but aren’t comfortable competing at the more established events? The A.L. is a great opportunity for them to showcase their abilities.  We also have a level for more experienced advance competitors.

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