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5/25/18

20 min EMOM 1-12 cal row 2-10 laterall over bar burpees 3-10 cal bike 4-2 squat snatches (heavier)...

5/24/18

Strength: push press 6x3 all working sets above 75% WOD: 12 min AMRAP Run 400 25 wallballs  ...

5/23/18

Strength: clean and jerk 15 min EMOM 2 emom 60%-90% WOd: For Time 40-30-20-10 box jumps sit ups...

5/22/18

18 min AMRAP 30 air squats 20 HSPU 10 DL 225/155...

5/21/18

Strength: back squat 10-8-6-4-2 work up each set Wod: 3RFT 50 DU 10 OHS 135/95...

5/18/18

Strength: DL 3x10 Wod: 15 min AMRAP 400 m run 20 Sit ups 20 S2O 115/75  ...

5/17/18

Strength: Hang squat snatch work to a heavy Wod: 8 min AMRAP 10 cal row 5 handstand push ups 1 rope climb...

5/16/18

Wod: 27-21-15-9 Squat clean 95/65 ring dips...

5/15/18

Strength: Hang power clean 15 min to work to heavy  Wod: For time 30 box jumps  30/24 30 kbs  70/53 30 T2B 30 wallballs  30/20 30 burpees...

05/14/18

Strength: back squat 6x2 work to heavy two Wod: For time 5 strict MU 50 DU 4 strict MU 40 DU 3 30 2 20 1 10...