12/10/2017

W/U AMRAP 6’ 10 Dead Bug Kb 10 DL 10 Air Squat FOR TIME 21-15-9 Kb Snatch @24/16 Goblet Squat C/O 100 Kb Swing I Go You Go

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11/10/2017

W/U 3R 10 Banded Row 10 Banded Press 30 Low Skip HEAVY DAY 5×5 Shoulder Press @ME w/2” Top Position C/O Db Row @ME 3×12

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10/10/2017

W/U EMOM 4’ alt 10 F.Squat 10 V-Up !🎂HAPPY BIRTHDAY RCFRA🎂! 7RFT 10 Thruster @30/20 10 TTB 10 Burpees Lateral

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09/10/2017

W/U 2R 5 Shrug 5 HiPull 5 M. Clean 5 F. Squat AMRAP 15’ 5 P. Clean @70/50 10 Ring Dip 200m Run C/O 3×10 Good Morning @BB

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06/10/2017

W/U 3RNFT 10 Air Squat 30” Bottom Pos. 5 Jumpin’ Squat HEAVY DAY 5×5 Back Squat 5” Bottom C/O 3×10 Lunges @2xDB ME

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04/10/2017

W/U 4R 5 Indu Push Up 10m Bear Walk 5 Down&Up EMOM 18’ Team Wod Max rep Syncro Burpees Max Rep Press @2xDb 15/10 Max Rep Syncro Sit Up C/O TABATA Hollow To Arch

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