Friday 07/01/16

10 Min EMOM 5 Strict Chest to bar Pull ups then 10 Min Amrap: 50 Double unders 5 Muscle Ups

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Thursday 06/30/16

Pause Back Squat (3 second at bottom) 3-3-3-3-3 then For Time: 40 Zercher Slosh Pipe Squats 40 KB Swing 2/1.5 400m Run 40 GHD Situps 40 Dumbbell Hang Squat Clean 40/30

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Wednesday 06/29/16

Shoulder Press 3-3-3-3-3 then 21-15-9 reps for time: Split Snatch 115/75 KB SDLHP 2/1.5 300m Run

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Monday 06/27/16

“DT” 5 rounds for time of: 12 Deadlifts, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year […]

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Thursday 06/23/16

Pause Front Squat (3 second at bottom) 2-2-2-2-2 then 10 Min Amrap 10 Front Squats 135/95 10 Push ups

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Wednesday 06/22/16

9am class is cancelled tomorrow. Sorry for any inconvenience. Push Press 2-2-2-2-2 then 21-15-9 reps for time: Kettlebell Snatches Left Arm 1.5/1 Kettlebell Snatches Right Arm 1.5/1 Box Jumps 24/20 KB Doesn’t have to touch ground between reps

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