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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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June 21, 2017

BUILD A1. Pendlay row x5 (2 sec pause at top) A2. :30 FLR rings A3. Muscle Clean x3 3 rounds of A B. 2 min MX distance FC AHAP BREATHE 4 min Clock 15 DL 155/105 10 Power Cleans 5 STO AMRAP DU [...]

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June 19, 2017

BUILD A. Push Jerks 2,2,2,2 B. EMOM 8 Odd min…3-5 strict chin-ups w :10 sec over bar chin hold on last rep Even min..20 wall runs BREATHE AMRAP 10 200m run 6-4-2 reps CTB Burpees HSPU  

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June 18, 2017

TEAM WOD “BRADSHAW” 10 rounds for time of: • 3 Handstand push-ups • 6 Deadlift, 225# • 12 Pull-ups • 24 Double-unders *Broken up anyway *Can be done solo if Rx’d

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June 16, 2017

BUILD A. Build to a moderate TNG DL in 8 min B1. 10 ring pushups B2, DB tate press x12 B3, KB turkish sit-up x5 2 sets of B BREATHE For time 10 cal row 20 DL 225/135 20 cal row 30 HR push-ups 30 [...]

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