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July 31, 2018

STRENGTH 3 sets of Romanian DL @30×1 x8 Rest :45 DB Bench press @30×1 x10-12 Rest :45 Supine leg lowering x:45-1:00 @30×1 Rest :45 WOD AMRAP 5 10 Deadlifts 135/95 30 DU Rest 3 min [...]

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July 30, 2018

STRENGTH Complete 4 sets Alt reverse front rack lunges @20×1 x10 ea leg Rest :60 Strict pull-ups/faux BB pull-ups x8-10 Rest :60 WOD In 3 min complete the following 400m run 10 heavy DB [...]

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July 26, 2018

STRENGTH Every 2 min for 16 min (4 sets) Station 1.. Death March x16 steps Station 2.. Side Plank x:45 ea WOD Every min on the min for 16 min Minute 1.. Max effort alt DB Snatches :45 Minute 2.. [...]

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July 25, 2018

WARM UP 15 min AMRAP 200m run 15 SL glute bridge ea 10 alt scorpion ea leg :30 Hollow hold into 10 V-ups WOD Against a 3 min running clock complete 400m run DU/SU MX reps remaining time REST 2 [...]

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July 24, 2018

STRENGTH 4 sets of Front Squat x3 @30×1 Rest 90 seconds Push ups x MX UB reps Immediately into a high plank x30-40 seconds Rest 90 seconds WOD Every 5 min for 20 min (4 sets) 20/15 cal row [...]

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July 23, 2018

STRENGTH 3 Sets of Deadlifts x6-8 @30×1 Rest 45 seconds Supinated chin over bar hold x20-40 seconds Rest 45 seconds Hollow Hold x 30-45 seconds Rest 45 seconds WOD AMRAP 15 12 Deadlifts 9 [...]

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July 20, 2018

BUILD A. Complete 4 sets SA DB press x8-10 ea REST :90 Romanian DL x6-8 reps @30×1 REST :90 BREATHE EMOM 9 Min 1.. 12 alt DB/KB reverse lunges Min 2.. 5 DB/KB Burpee Box step Overs Min 3..10 [...]

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