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May 20, 2018

  “Coach Dan’s WOD” AMRAP 30 3 Rounds– 400 m plate run 50 plate burpees 50 pull-ups + In remaining time: AMRAP Farmer’s Carry *”Resting” partner [...]

May 18, 2018

BUILD A. In 12 min find a heavy complex of 1 Power Clean 1 ea Front rack lunge 1 Jerk B. KB side T plank holds 3x:30 BREATHE 9 min Running Clock -4 min to Complete 3 rounds of 2oom row 8 HPC [...]

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May 16, 2018

BUILD A. Snatch grip DL (pause at top) 3×5 B. SL KB RDL 3×12 ea BREATHE Every 2:30 complete 25 DU 5 SA KB DL R (32/24) 6 BJSD (30/24) 5 SA KB DL L 4 CTB + 2 Bar MU Rest :30 x5 *Adjust [...]

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May 13th, 2018

Seven rounds of: • 7 Handstand push-ups • 135/95 pound Thruster, 7 reps • 7 Knees to elbows • 245/165 pound Deadlift, 7 reps • 7 Burpees • 7 Kettlebell swings, 2 pood • 7 Pull-ups *Can be done [...]

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May 11th, 2018

BUILD A. Build to a heavy set of 3 ea BB reverse lunges B. 3 RNFT :45 MX FC distance and Load :45 side plank ea BREATHE For Time 10-8-6-4-2 Reps alt pistols 200-175-150-125-100m row [...]

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