4/28/17

  Warm Up: 400m Run Stretches PVC Work Static Holds Strength: Back Squat 2×6 @ 75% 2×6 @ 80% WOD: For Time 100 DU 50 BR Lunges 40 Hang Power Clean 30 Power Snatch 20 Burpee Cluster 400m OH Plate Carry

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4/27/17

  Warm Up: 400m Run Stretches PVC Work Static Strength: Every 2 min for 5 sets… 5 Deadlifts @ 75% 10 Box Jumps 30/24 WOD: 15 Min AMRAP 20 Wall Balls 15 Pull ups 10 Deadlifts  

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4/25/17

  Warm Up: 100 DU Stretches PVC Work Static Strength: Power Clean 5×3 @ 80% WOD: 17 Min AMRAP 8 Power Clean + 10 Back Squats 8 Burpee box jump overs 10 T2B *The PC and BS are performed as a complex and may not be broken up! 5 Wall walks...

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4/20/17

  Warm Up: 100 DU Stretches PVC Work Static Strength: Hang Squat Clean & Jerk 5×3 @ 70% WOD: For Time 400m Run Then, 3 RFT 10 Push Jerks 20 HSPU 20 Box jumps Then, 400m Run

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4/14/17

  Warm Up: 400m Run Stretches PVC Work Static Strength: Alternate A) Romanian Deadlift 3×10 B) Strict HSPU 3×10 WOD: For Time 90 Lunges 80 Wallballs 70 DU 60 Hang Power Cleans 50 DB Snatches 40 Box jump overs 30 Burpees over bar 20...

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4/13/17

  Warm Up: 400m Run Stretches PVC Work Static holds Strength: 12 Min to build to a Heavy Complex: 1 Squat Clean + 1 High Hang Squat Clean + 1 Push Jerk WOD: 15 Min AMRAP 15 Thrusters 10 Ring Dips 200m Run *If you break on the thrusters at...

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