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July 21, 2017

BUILD A. 3 TNG DL every 2 min x6 plus 4 alt weighted split sq jumps BREATHE 3 Min to complete 250/200M row 5 burpees 4 DL 135/95 3 Power Cleans 2 Thrusters x5 rounds

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July 20, 2017

BUILD A. 3 RNFT 10 SA offset DB suitcase walking lunges ea leg 8 Supinated Pendlay rows w :03 pause at top :20 hanging knee tuck hold BREATHE AMRAP 10 Run 200m 20 alt DB snatches 55/35 10 T2B 6 [...]

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7/19/17

BUILD A. BB Strict press 3×10 B1. Chinup AMRAP B2. SA OH KB carry x50M ea 3 sets of B BREATHE 3 RFT 10 SA KB Push jerks R (24/16) 30 DU 10 SA KB Push jerks L 10 BJSD 3 MU

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7/12/17

BUILD A1. SA DB press @2111 x12 A2. Pendlay rows x8 3 sets of A B. EMOM 6 ODD min…:30 Double KB OH carry EVEN min…:20 top ring row hold BREATHE For Time 30-20-10 reps Alt Kb snatches [...]

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7/11/17

BUILD A. 12 min build to a heavy PC + 2 HPC B. Front rack hold wall sits 3x:30 Rest 1 min btw sets of B BREATHE AMRAP 8 5 PC 155/105 4 Front squats 3 HSPU 2 MU *Top of each min perform 10 DU

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In WODs
Posted

July 8, 2017

TEAM WOD AMRAP 10 10 Thrusters 95/65 50 DU 10 burpees -REST 2 min AMRAP 10 Accumulate as much running as possible 1 partner runs at a time non running partner holds double KB front rack Score is [...]

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