9/30/16

  Warm Up: 400m Run Stretches PVC Work Static Stretches Strength: Power Snatch 5×3 @ 80% TnG WOD: For Time 800m Run 50 T2B 30 Power snatch 115/75 50 KB Taters 55/35 800m Run

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9/29/16

  Warm up: 400m Run Stretches PVC Work Static Stretches Strength: Back Squat 1×5 @ 80% 1×4 @ 85% 1×3 @ 90% 1×10 @ 65% WOD: For Time 21-18-15-12-9-6-3 HSPU Front Squats 135/95 *After every round you must complete 10 BR...

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9/27/16

  Warm up: Run/Row Stretches PVC Work Strength: 8 Min EMOM 3 Deadlifts @ 80% 3 Box Jumps 30″/24″ WOD: For Time 50 SDHP 135/95 400m Run 50 Box Jump over 30/24 400m Run 50 KB Snatches 55/35

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9/26/16

  Warm up: Run/Row Stretches PVC Work Static Strength: Bear Complex 12 Min to build to a 3RM! Bear Complex is: 1 Power clean + 1 Front squat + 1 STO + 1 Back squat + 1 STO WOD: 16 Min AMRAP 6 HPC & Jerks 155/105 12 T2B 24 Wallballs 20/15...

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9/16/16

    Warm up: 400m Run PVC Work Stretches Strength: Power clean + High Hang Squat Clean 6×1+1 @ 80% + WOD: 15 Min AMRAP 800m Run 50 Back squats 95/65 50 KBS 55/35 50 HRPU 50 Hang power snatch 95/65 *ME Burpees over bar if completed...

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9/15/16

  Warm Up 400m Run Stretches PVC Work Static Stretch Strength: FR Lunges 4×10 (Per leg) WOD: 3 RFT 200m OH Plate carry 45/25 25 Hang clusters 95/65 25 Box jump overs 30/24

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