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August 1, 2016

Warm Up: 3 Rounds Not For Time  15 Calorie Row 10-15 Push Ups 20 Hollow Rocks Weightlifting:  3 Position Snatch (Floor, Above Knee, High Hang) 3 @ 80% 2 @ 85% Strength:  Front Squat  Build to 10 [...]

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July 27, 2016

Gymnastics Strength 9EMOM Min 1: 40sec  Ring Dips Min 2: 40sec Strict C2B Pull-ups (Scale to 5sec Negatives) Min 3: 40sec Pike to Hollow WOD: 5 min of 30 sec row 30 sec rest cal row 5 min of 30 [...]

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July 25, 2016

Back Squat 6@70%, 6@75%, 6@80%, 4@85%, 3@90% For Time: 30 HSPU 40 Back Rack Step Back Lunge (135/95) 50 Abmat Sit-ups Post WOD 3x 10 Barbell Good Morning 3x 4-8/leg Bulgarian split Squats

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July 22, 2016

Gymnastics Skills 6EMOM Min 1: 1-5 Ring MU’s/bar MU/ (scale ring pull ups) Min 2: 40sec Pike to Hollow 1)Strict Press 5@75%, 5@80%, 4@85%, 3@90%, 2@95% Rest 2mins between sets WOD: For Time: 3 [...]

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July 19, 2016

1)Build to a Max Jerk (from the rack) 20 min WOD: Death by Toes to Bar (Buy-in: each round 1 C&J (@70% of max Jerk) Min 1: 1 C&J + 1 TTB Min 2: 1 C&J + 2 TTB Min 3: 1 C&J + 3 TTB [...]

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