April 11, 2018

BUILD A. Sumo DL 6,6,4,4,4 B. Seated box jumps 3×5 *Build heavier than last weeks sets of 6’s… BREATHE 5 rounds with 1 min rest between 5 DL 155/105 4 alt Front rack lunges 8 [...]

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April 10, 2018

BUILD A. Strict Press @31×1 x4 plus 2 Push Press Build in 5 sets B. SA DB rows 3×12 * Pause 1 sec after final strict press and focus on speed on the final 2 Push Press reps…tempo [...]

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April 7, 2018

Crossfit Hero WOD “BOWEN” 3 rounds for time of: • Run 800 meters • 275/185 lb. deadlifts, 7 reps • 10 burpee pull-ups • 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) • [...]