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Friday, August 1, 2014


Strength: 1RM Strict Press



WOD: 20 min Alternating EMOM

Even Min: 3 Bench Press (225/155)

Then 20 DU



Odd Min: 3 Weighted Pull Ups (Slamball between legs) Then 20 DU

Thursday, July 31, 2014

Wednesday, July 30, 2014


Skill/Strength: Back Squat

WOD:

21 Power Cleans (135/95)

800m Run

15 Power Cleans

600m Run

9 Power Cleans

400m Run

Tuesday, July 29, 2014


Partner WOD:

Row 1000m while partner holds 185/125 in front rack

50 Burpees while partner holds 95/75 overhead

50 Thrusters 95/65 while partner holds Dip Support

Monday, July 28, 2014


Skill/Strength: Kettle Bells



WOD: 5RFT

30 KBS (2 pood/1.25 pood)

30 Burpees

30 GDH Sit Ups / Weighted AMSU (20/15)