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Saturday, April 1st 2017

Endurance WOD 6×3 min on 1 min off Rows 1 + 2 – 24 Strokes per minute Rows 3 + 4 – 26 Strokes per minute Rows 5 + 6 – 28 strokes per minute rest 3 min W partner for time [...]

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Friday, March 31st 2017

Warm-up Coaches Choice Strength 4 Sets 8 Barbell Goodmornings 3 High Box Jumps HERO FRIDAY “Nate” AMRAP 20 2 MU (4 strict banded pull-ups) 4 HSPU (6 pushups) 8 KBS (70/53)

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Thursday, March 30th 2017

Warm-up 800m run 5 burpees 3 wall climbs w/:5 hold on wall *shoulders/hips Strength 4 sets 5 snatch grip strict press 5 ohs 5 snatch grip strict press 20 weighted situps WOD 3 rounds 400m run 4 [...]

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Wednesday, March 29th 2017

Warm-up 300/200/100m row after each set 10 banded goodmornings 8 walking lunges 6 goblet squats Strength Deadlift EMOM x 5 3 Singles @50% of 1rm – pull AFAP – NO YANKING!!!! WOD 6 [...]

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Tuesday, March 28th 2017

Warm-Up 2 min singles 1 min doubles :30 backwards singles hang power clean + push press x 5 hang power clean and push jerk x 5 hang power clean and split jerk x 5   Strength Build to a heavy [...]

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Monday, March 27th 2017

Warm-Up 500m row 10 ring rows or 5 strict + 5 kipping pull-ups 10 Air Squats 10 pushups * lats/hips Strength 4 Sets Build to a heavy set of 5 reps – (1st set = last weeks last set of 10 [...]

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