August 31, 2017

BUILD A1. KB front rack step ups x12 ea A2. Ring push ups @21×1 xME 3 rounds of A BREATHE AMRAP 20 750m row 6 SA KB OHS R (20/16) :20 superman hold 6 SA KB OHS L :20 Top ring dip hold 8 alt [...]

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August 30, 2017

A. BUILD 20 min to find a 2RM Deadlift B. 1 min MX distance SA FC AHAP ea hand (rest :30 BTW attempts) BREATHE 3 RFT 30 DU 15 KB DL (32/24) 20 DU 10 KB Alt lunges 10 DU 5 MU

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August 29, 2017

BUILD A. SA DB Push Press @21×1 4×8 ea B. 2 rds 10 ea 1/2 kneeling banded Paloff lift 12 DB Bent rows BREATHE CAP 18 For Time 50 cal row 20 Push Press (95/65) 20 Pull ups 25 Cal row 10 [...]

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August 27, 2017

TEAM WOD Partners alt rounds 12 RFT 12/9 cal row 10 KB DL 32/24 8 KB Reverse lunges (4 ea leg) 4 Ring dips *Rest 1 min after rd 12 1K row for time (split anyway) resting partner holds KB front [...]

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August 25, 2017

BUILD A1. DL 3×5 @60-70% of last weeks load A2. SL plate jumps x5 ea leg BREATHE 4 rds 200m run 12 AKBS (24/16) 10 SA KB OH Lunges R (24/16) 4 HSPU 10 SA KB OH Lunges L 2 Bar MU *Rest 1 min

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August 24, 2017

BUILD A. 4 RNFT 5 reps CGBP 50M FC AHAP *Rest as needed BREATHE Every 4 min x5 Row 250m 10 HR push-ups into :20 high plank hold Row 9/7 Cal 5 Strict hanging leg raise into :10 L sit hang 5 BB OHS [...]

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