Friday 02/03/17

Linear Strength W04D05 Shoulder Press 4 x 8 -then- “Cool Runnings” 8 rounds, each for time: 20 Push-ups 200m Run (sprint) *Rest 2 mins between rounds

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Thursday 02/02/17

Linear Strength W04D04 Back Squat 4 x 8 -then- “Maximum Thrust” 15-12-9 reps, for time of: Toes-to-bar Wall Ball 20/14 Thruster 75/55 Via CrossFit.com

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Wednesday 02/01/17

“CFNS Repeatability Test” 3 Rounds, each for time: 250m Row 10 KB Swings 10 Burpees 10 KB Swings 10 Burpees 10 KB Swings 100 m Run *Rest 10 minutes between rounds *inspired by OPT Repeatablity Test

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Tuesday 01/31/17

Linear Strength W04D02 “Ham-strangs” Deadlift 4 x 8 Bench Press 4 x 8 Good Morning 5 x 5

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Monday 01/30/17

Linear Strength W04D01 Overhead Squat 2-2-2-2-2 -then- “Chesticles” 10 Min Amrap: 10 OHS 95/65 10 Chest to Bar Pull ups

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Friday 01/27/17

Linear Strength W03D05 Power Clean 5 x 3 -then- “Friend Zone” 6 min AmRep with partner: Sandbag/Stone Over shoulder

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Thursday 01/26/17

Linear Strength W03D04 Shoulder Press 4 x 8 -then- “Yakuza” Tabata Row Tabata Abmat Situps

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Wednesday 01/25/17

Linear Strength W03D03 Back Squat 4 x 8 -then- 2010 Northwest Regional Event 1 3 rounds for time of: 10 Overhead Squats 135/95 50 Double Unders

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