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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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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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July 7, 2017

BUILD A1. DB walking lunges x20 A2. BB Upright row x15 @32×1 A3. Star plank hold x :30 ea 2 sets of A BREATHE 800m run 20 Box jump overs 15 KB DL AHAP 10 pullups 20 Box jump overs 12 KB DL 8 [...]

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July 6, 2017

BUILD A. BB strict press @2111 3,3,2,2 B. EMOM 6 Odd min… 30 wall runs Even min.. 5-7 strict chin-ups w :10 sec hold on last rep BREATHE AMRAP 4 6 C&J 135/95 30 DU 6 T2B -REST 1 min [...]

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July 5, 2017

BUILD A. Back squats @31×1 6,6,4,4, reps B1. Weighted squat jumps x5 B2. BB RDL x8 3 sets of B BREATHE 2 RFT 30/24 cal row 25 WB 200m run 10 burpees over erg

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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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