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Rocket Launch

Thursday July 19, 2018 Strength Session: Strict Press 1-1-1-1-1-1-1 **Add Weight each round to the heaviest lift you can do today   WOD: 4 Rounds: Run 400m 21 Medicine Ball Cleans (Heavy) 12 [...]

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Amanda

Wednesday July 18, 2018 **The games begin August 1st!!   Warm-up WOD: AMRAP in 7 minutes: KB Turkish- Get-ups **Alternate arms and use the heaviest weight you can and still complete the [...]

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TABATA Tuesday

Tuesday July 17, 2018 Pre- WOD Cardio: Run 1.5 miles   WOD: 8 rounds of: 20 seconds on: Back Squat (45,35) 10 seconds rest 20 seconds on: Double Unders 10 seconds rest   **If you cannot [...]

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123 For 5

Monday July 16, 2018 WOD: 5 x 3 minute rounds of AMRAP: 1 Rope Climb (Legless if you can) 2 Heavy Deadlifts 3 Bar Facing Burpees Rest 1 Minute between rounds   **5 AMRAP scores today.

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Perfect Hand Shake

Thursday July 12, 2018 Strength Session: EMOM x 8 minutes: 1 Hang Power Snatch + 1 Hang squat snatch **Start light and nail down the technique. Add weight each round to work up to a heavy lift [...]

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Benchmark WOD

Wednesday July 11, 2018 WOD: Run 400m with a med ball (20,16) then… Max Reps in one minute of: Ring Dips Pull-ups Push-ups Sit-ups then… TABATA Air Squats   **You will do this [...]

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