5.8.17
Wod: AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power Cleans (155/105)
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Teams of 3 Amrap 20 12 Cal Row 9 Power Snatches 75,55 6 T2b one athlete completes full round then switch
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Teams of 2 complete for time 800m Row 40 Bench Press 135,95 30 Russian Kbs 70,53 1000m Row 30 Bench Press 20 Russian Kbs 2000M Row 20 Bench Press 10 Russain Kbs
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Happy Birthday Pops!! Wod 3 Rounds For Time 600m Run 2 Rope Climbs 12 Push Press 95,65
Read More »5.2.17
Part 1 Back Squat (30X1 tempo) Build to 5 rep max in 20 minutes Loading Guidelines: Sets 1-3: 3-5 reps @ 40-60% Sets 4-7: 5 reps @ 70-85%+ Part 2 Amrap 10 30 Double Unders 15 Wall Balls (20/14)
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