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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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July 18, 2018

MOVE 3 min aerobic athletes choice Follow by 3 rds Inchworms x5 Reverse lunge w reach and rotation x10 Scap push ups x10 Push ups x5 Arch hold x:30 BREATHE 6 sets with 2 min rest between ea [...]

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July 17, 2018

BUILD A. Complete 4 sets MX set DB Bench Press (shoot for min 8 reps) -REST :90 Strict Pull-ups (Faux BB pull-up work) x5-8 reps -REST :90 Prone Hollow hold x :30-:45 -REST :90 BREATHE 5 RFT [...]

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July 16, 2018

BUILD Complete 4 rounds alternating A1. Front squats @30×1 x5 (build in sets) A2. MX UB set of Horizontal ring rows -REST :90 btw sets and exercises BREATHE 3 RFT 400m run 10 double KB Front [...]

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July 14, 2018

Justin Porias Memorial WOD 31 min running clock Buy-in 42 cal AB (can sub row) AMRAP remaining time 7 Strict pull-ups 4 DL 335/225 18 Push-ups 400m run *Every other 400m run complete w MB or [...]

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