Thursday 04/14/16

Kids Class is cancelled. Sorry for the short notice. 50-40-30-20-10 Double Under 5-4-3-2-1 Power Snatch 155/105

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Wednesday 04/13/16

A video posted by @laughinglifter on Apr 11, 2016 at 7:17am PDT 3 rounds: 21 Push-ups (parallette) 15 Ring Rows 9 Handstand Push-ups Then 3 rounds: 21 Abmat Situp 15 Pistols 9 Burpees, onto 45# plate

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Tuesday 04/12/16

Run 3 x 400m, rest 1 min rest 4 minutes 3 x 400m, rest 1 min rest 4 minutes 3 x 400m, rest 1 min

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Monday 04/11/16

“Fran” 21-15-9, reps for time of: Thruster 95/65 Pull up

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Friday 04/08/16

“The Admiral” 3 Rounds for Time: 20 Burpee Pull ups 20 Front Squats 155/105 20 Box Jumps 24/20

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Wednesday 04/06/16

For time: 100 Double Unders 50 Handstand Push-ups 40 Toes-to-bars 30 Shoulder-to-Overheads, 160/100 Front Rack Barbell Lunge, 160/100, 90 ft

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Tuesday 04/05/16

Deadlift 3-3-3-3-3 up to 75% of 1RM Touch and Go Only Overhand grip only then “Sham” 7 rounds for time of: 11 body-weight deadlifts 100-meter sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, […]

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