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5/31/18

Strength: Back squat 10-1-10-1-10-1 Wod: 12 min AMRAP 3 MU 1 shuttle sprint (down and back 5,10,15 meters) 6 burpee box jump overs...

5/30/18

Wod: 3 RFT 25 push press 95/65 50 cal row 100 DU...

5/29/18

Strength: Snatch 7x1 above 75% Wod: 3 RFT 400 meter run 15 kettlebell left arm snartch 53/35 15 right arm kettlebell snatch...

5/28/18

 hero wod Jack...

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  ...