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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2018 Nov 15

METCON: Karen For time: 150 wall-ball shots Men: 20-lb. ball to 10-ft. target Women: 14-lb. ball to 9-ft. Target

2018 Nov 14

STRENGTH: Shoulder press 3-3-3-3-3-3-3 reps

2018 Nov 13

METCON: 3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 12 burpees, jumping over the barbell Men: 75-lb. SDHP Women: 55-lb.…

2018 Nov 12

STRENGTH: Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

2018 Nov 10

“Hot Potato” 400 Meter Run, 50 Wallballs (20/14) 400 Meter Run, 35 Deadlifts (135/95) 400 Meter Run, 20 Burpee Box Jump Overs (24/20) 400 Meter…

2018 Nov 9

METCON: 3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses, 115 / 75 lb. Max-calorie row in 20 seconds Max L-sit…

2018 Nov 8

STRENGTH: Deadlift 1-1-1-1-1-1-1 reps

2018 Nov 7

METCON: 15-12-9 reps for time of: Thrusters Muscle-ups Men: 135 lb. Women: 95 lb.

2018 Nov 5

METCON: Complete as many rounds as possible in 12 minutes of: 7 box jumps 14 kettlebell swings Men: 36-in. box, 32-kg kettlebell Women: 30-in. box,…

2018 Nov 15

METCON: Karen For time: 150 wall-ball shots Men: 20-lb. ball to 10-ft. target Women: 14-lb. ball to 9-ft. Target

2018 Nov 14

STRENGTH: Shoulder press 3-3-3-3-3-3-3 reps

2018 Nov 13

METCON: 3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 12 burpees, jumping over the barbell Men: 75-lb. SDHP Women: 55-lb.…

2018 Nov 12

STRENGTH: Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

2018 Nov 10

“Hot Potato” 400 Meter Run, 50 Wallballs (20/14) 400 Meter Run, 35 Deadlifts (135/95) 400 Meter Run, 20 Burpee Box Jump Overs (24/20) 400 Meter…

2018 Nov 9

METCON: 3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses, 115 / 75 lb. Max-calorie row in 20 seconds Max L-sit…

2018 Nov 8

STRENGTH: Deadlift 1-1-1-1-1-1-1 reps

2018 Nov 7

METCON: 15-12-9 reps for time of: Thrusters Muscle-ups Men: 135 lb. Women: 95 lb.

2018 Nov 5

METCON: Complete as many rounds as possible in 12 minutes of: 7 box jumps 14 kettlebell swings Men: 36-in. box, 32-kg kettlebell Women: 30-in. box,…
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