Sept 24, 2017

Ten rounds for time of: • Run 150 meters • 7 Chest to bar pull-ups • 135/95 pound Front squat, 7 reps • 7 Handstand push-ups TEAM style or can be done solo if RX’d Partners break up anyway

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Sept 21, 2017

BUILD A. KB front rack reverse lunge @2111 4×8 ea leg B1. 1 arm bench plank row x10 ea B2. Side plank holds x:30 ea 2 rds of B BREATHE Every 4 min x5 400m run 50m FC :30 MX WB

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Sept 17, 2017

BUILD A. Accumulate 3 rounds 1 RC 50M SA FC AHAP 8 1/2 Kneeling KB press ea (1 KB held in front rack and press with other arm) TEAM WOD Every 4 min x5 rounds :30 MX burpees ea partner 200m run [...]

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Sept 16, 2017

TEAM WOD 3 person team Each team completes each AMRAP 1 Partner at each movement, split anyway AMRAP 5 MX cal AB KB front rack hold MX UB WB *score is calories and biggest WB set -REST 2 AMRAP 5 [...]

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