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Friday June 1st, 2018
Metcon Death By Deadlift #225/155 First Minute 1 Rep Rest Remaining part of the minute Second minute 2 Reps Third minute 3 Reps Etc....
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WORKOUT OF THE DAY
Thursday May 31st, 2018
Metcon 20 Min AMRAP 20/17 Cal Row 15 T2B 10 Box Jump Overs 24/20 200m Run
Wednesday May 30th, 2018
Metcon 8 Min AMRAP 15 Wall Balls #20/14 12 KB Swings #53/35 9 Burpees 2 Min REST 2 RFT 18 Snatches #95/65 82 Double Unders
Tuesday May 29th, 2018
Strength Push Press (Work up to a heavy set of 4 ) Metcon 10 Min AMRAP 4 Hang Clean #115/75 8 Push Press 12 Weighted Sit Ups #20/15
Memorial Day Murph!
Metcon Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it....
Saturday Partner WOD
Partner WOD 20 Min AMRAP "Chris Kyle" 40 KB Swings #53/35 40 Box Jumps 24/20 40 Thrusters #65/45 40 Elevated Push Ups 24/20
Friday May 25th, 2018
Metcon Fight Gone Wrong (AMRAP - Reps) 3 Rounds 1 Min @ each Station - Front Squat #95/65 - KB Swings #53/35 - Cal Row - K2E - REST
Thursday May 24th, 2018
Metcon 4 Rounds 20 Med Ball Squat Cleans #20/14 10m Single Arm DB Over Head Walking Lunge #50/35 20 DB Snatch (Alt arms) #50/35 10m...
Wednesday May 23rd, 2018
Metcon 6 Min AMRAP 25 Double Unders 5 Power Cleans #155/105 2 Min REST 4 Min AMRAP Max Rep Burpee Box Jump Overs 24/20 1 Min REST ...
Tuesday May 23rd, 2018
Strength Deadlift (6x4 Work up to a Single HEAVY set of 4) Metcon 2 Rounds 21 KB Dead Lift #53/35 15 KB Front Squat 9 KB STOH 100m...
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