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June 30, 2017

A. Push Jerks 2,2,2,2 B1. Top ring hold support x ;20 B2. 8 ea SA DB upright row B3. 50m SA DB OH carry ea 2 sets of B BREATHE 4 RFT 4 Front squats 135/95 250m row 3 Thrusters 150m row 2 HSPU

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June 29, 2017

BUILD A1. SA DB offset walking lunges x12 ea (DB held on opposite side of lunging leg) A2. SA ring rows x10 A3. 6 weighted split sq jumps 3 rounds of A BREATHE Every 4 min x6 400m run 4 Hang DB [...]

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June 24, 2017

TEAM WOD 4 RFT 50 WB 30 Burpee plate to OH 20 CTB 400m run w MB *Split anyway MB does not touch ground through whole workout Penalty if MB hits ground (Coaches choice)

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June 23, 2017

BUILD A1. SA 1/2 kneeling DB press 2×12 A2. SA ring row x10 ea 2 sets of A B. 3 rounds SA OH carry x :30 MX distance ea 10 DB reverse flyes BREATHE EMOM 12 ODD min..:20 MX thrusters 75/55 [...]

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June 22, 2017

BUILD A. DB single leg step downs 3×8 ea leg B. 3 RNFT 12 RKBS 5 box jumps BREATHE AMRAP 20 10 double KB front rack step overs 8 Pull-ups 6 No push-up burpees :10 Hanging L sit hold 400m run

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