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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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June 14, 2017

BUILD A. Power Clean 1.1 x5 B. 3 Rounds of :45 MX distance front rack carry UB AHAP Rest :15 8 Double KB front squats BREATHE 8 Min ascending ladder 1 PC 1 FS 1 Bar MU

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June 13, 2017

BUILD A. Strict press 5,5,3,3 @2111 B. EMOM 8 ODD min..2-3 wall climbs w :10 sec hold in HS on last rep EVEN min.. 3-5 strict pull ups w :10 sec over bar chin hold on last rep BREATHE Every 2 min [...]

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June 12, 2017

BUILD A. Back squats 3×8 @21×1 B1. SL DB RDL x12 ea B2. Ring rows x10 @3111 2 rounds of B BREATHE 2 RFT 20 cal row 20 WB 200m run 20 burpees 20 DU 20 AKBS (24/16)

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June 10, 2017

  “BRADLEY” 10 rounds for time of: • Sprint 100 meters • 10 Pull-ups • Sprint 100 meters • 10 Burpees • Rest 30 seconds *Can be Rx’d Solo *Team version -partners alt rounds [...]

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