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Tuesday 5.9.17

Training:   5 Rounds for time: Run 600m 20 HSPU or DB push press 50/35 7 Muscle ups or 15 pull ups 30 min Cap

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Saturday 5.6.17

Training: Teams of two complete 20 min AMRAP of Partner one complete 250m run Partner two complete AMRAP of: 2 rope climbs + 10 dead lifts @ 185/125 * pick up where your partner left off each time you switch

Thursday 5.4.17

Training: 5 sets of: 3 heavy close grip bench press 6-8 pendley bent over row 4-6 dips @ 33×1 Then…. For time: 10 min Ladder by 4s CTB pull ups ( jumping CTB ) Front rack step back lunges 135/95

Saturday 4.29.17

Closed at both location for the ALL GIRLS COMP!!! Come watch every one compete.

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Friday 4.28.17

Training: Build to a heavy 3 rep hang power clean Then…. 3 min AMRAP 15 Toes to bar 12 HPC @ 50% of 3 RM 9 burpee over bar rest 1 min x 4 rounds, pick up where yo left… Read more »

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Thursday 4.27.17

Training: Close grip bench press 5, 4, 3, 2, 1, build to a heavy in each for the day then….. 12 min AMRAP 12 dips / ring or bar 100ft Sled push

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