30/06/2017

W/U 30 Banded G. Morning 30 Banded H. Pull 30 Knee to Chest Jump AMRAP 10′ 10 SDHP @50/35 10 Burpee Lateral C/O 3 x 3 Wall Climb + 20″ Top

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29/06/2017

W/U Amrap 4′ 5 M. Clean @db 5 Indu Push Up 30 Skip Alto 4RFT 10 H. Power Clean @2×20/15 15 Ring Push Up 300m Run C/O 3×8 Renegade Row

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27/06/2017

W/U 3R 10 Box Push Up 30″ Hollow 30″ Arch HEAVY DAY Find 4RM Push Press then 5 Set 3 P.P. + 10 Alternate DB Biceps Curl C/O 4×30″ Hollow Rock

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26/06/2017

W/U Amrap 5′ 6 Ring Row 6 Sit Up 6 Jump & Land EMOM 14′ alt 5 Ttb + 3 C2B 5 P. Snatch @50/35 C/O 100m Farmer Carry @kb Me

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23/06/2017

W/U 15-12-9 Goblet Squat @24/16 100m Run btw sets Team Wod x3 AMRAP 20′ 1 Rope Climb 10m Farmer Carry @24 x 2kb 12 Kb Thruster @32/24

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