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Weekend Countdown

Friday June 29, 2018 Bodyweight Strength Session: 5 Rounds: 8/5 Strict Pull-ups Accumulate 20 seconds in L or Tuck Sit on rings   WOD: 30-20-10 Wall Balls (Medium) Double Unders Kettlebell [...]

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Reaction Time

Thursday June 28, 2018 WOD: EMOM x 30 minutes: 1 Heavy Deadlift (you should use at least 75% of your 1RM or more) 1 Suicide Run **Details on the run will be explained by your coach

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Total Jerk

Wednesday June 27, 2018 WOD: 50 Clean and Jerks for time (135,95) **At the top of each minute complete (4/2) ring dips. At the call of go, start with C&J. **Modify Ring Dips with bands or boxes

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Weekend Sweat

Saturday June 23, 2018 WOD: On a 20 minute time clock complete: Run 1 mile buy in, then, in the remaining time complete: AMRAP of: 20 Wall Balls (Medium or Heavy weight) 80 Double Unders or 25 DU [...]

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Oly Olé

Thursday June 21, 2018 WOD: AMRAP in 5 Minutes Squat Cleans (As heavy as you can today) **All reps must be at the same weight Rest 2 minutes… 50 Box Jumps Rest 2 minutes… AMRAP in 5 [...]

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Smooth Moves

Wednesday June 20, 2018 Strength Session: Strict Press **2 Unbroken lifts every 45 seconds x 7 rounds **Use 80% of your 1RM then… (as a group) TABATA Hollow Rock Holds (hold a light weight [...]

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