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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 July 25

METCON: 10 1-minute rounds of: 25 squats Max reps of clean and jerks Rest 2 minutes between rounds. Men: 155 lb. Women: 105 lb.

2018 July 24

METCON ‘Erin’ 5 rounds for time of: – 15 dumbbell split cleans – 21 pull-ups *17min timecap

2018 July 23

STRENGTH Front squat 3-3-3-3-3 reps

2018 July 20

METCON: 4 rounds for time of: 20 overhead lunges 25 V-ups Men: 135 lb. Women: 95 lb. *12min timecap

2018 July 19

METCON 7min AMRAP – row 1min rest 7min AMRAP – cindy (5 pull-ups, 10 pushups, 15 squats) 1min rest 7min AMRAP – 200m run –…

2018 July 18

METCON: 3 rounds for time of: 10 dumbbell power snatches, left arm 10 single-arm overhead squats, left arm 10 L pull-ups 10 dumbbell power snatches,…

2018 July 17

METCON 5 rounds for time of: – 5 deadlifts – 10 burpees Men: 275 lb. Women: 185 lb. *6min timecap

2018 July 16

METCON: Complete as many rounds as possible in 7 minutes of: 50 double-unders 10 overhead squats Men: 135 lb. Women: 95 lb.

2018 July 14

METCON: Partner Gunny For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run *run with 45lb…

2018 July 25

METCON: 10 1-minute rounds of: 25 squats Max reps of clean and jerks Rest 2 minutes between rounds. Men: 155 lb. Women: 105 lb.

2018 July 24

METCON ‘Erin’ 5 rounds for time of: – 15 dumbbell split cleans – 21 pull-ups *17min timecap

2018 July 23

STRENGTH Front squat 3-3-3-3-3 reps

2018 July 20

METCON: 4 rounds for time of: 20 overhead lunges 25 V-ups Men: 135 lb. Women: 95 lb. *12min timecap

2018 July 19

METCON 7min AMRAP – row 1min rest 7min AMRAP – cindy (5 pull-ups, 10 pushups, 15 squats) 1min rest 7min AMRAP – 200m run –…

2018 July 18

METCON: 3 rounds for time of: 10 dumbbell power snatches, left arm 10 single-arm overhead squats, left arm 10 L pull-ups 10 dumbbell power snatches,…

2018 July 17

METCON 5 rounds for time of: – 5 deadlifts – 10 burpees Men: 275 lb. Women: 185 lb. *6min timecap

2018 July 16

METCON: Complete as many rounds as possible in 7 minutes of: 50 double-unders 10 overhead squats Men: 135 lb. Women: 95 lb.

2018 July 14

METCON: Partner Gunny For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run *run with 45lb…
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