27/11/2017

W/U 3R 10 Pass Through 10 Press BTN 10″ Ring Top Hold AMRAP 18′ 6 Ring Dip 9 OHS @30/20 300mt Run C/O 4×30″On-30″Off MB Twist

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24/11/2017

W/U EMOM 6′ 20 ToeTouch 20 Lunges 40 Skip Alto FOR TIME 50 Pull Up 60 MB Sit Up @9/6 100 Air Squat 1200mt Run C/O OHS Skill

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23/11/2017

W/U Team x2 4R 10 Kb DL 10 MB Squat Team x2 FOR TIME 150 Syncro Wall Ball @9/6 150 A. Swing @32/24 150mt Buddy Carry C/O Team Rope Pull

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22/011/2017

W/U 3R 10 Single Under 5 M.Clean @Db 30″ Hollow Pos. AMRAP 12′ 10 DB H.P.Clean @20/15 20 DU 10 DB Burpees C/O 4x 30″On-30″Off L-Sit Hold Bar

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21/11/2017

W/U AMRAP 5′ 5 Indu Push Up 10 Archer Ring Row 20 JJ FOR TIME 21-15-9 Push Press @50/35 Ring Row w/feet elevated C/O 20mt Bear Crawl w/1 Renegade Row Every Step

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20/11/2017

W/U 3R 10 Monster Walk 10 Banded Good Morning 10 Banded Turnover ‘HEAVY DAY’ 5×5 F. Squat Superset 20 Split Squat C/O 3×8 Press DB

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