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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 April 23

METCON: 0:00-6:00 30-27-24 – Single Unders – Air Squats 6:00-12:00 21-18-15 – Double Unders – Row for cal 12:00-18:00 12-9-6 – Triple Unders *400m run…

2018 April 21

METCON: Complete as many rounds as possible in 45 minutes of: – Run 400 m – 3 rope ascents, 15-ft. rope – Run 400 m…

2018 April 20

METCON: 30-20-10 reps for time of: – Dumbbell/Kettlebell thrusters – Toes-to-bars *10min timecap

2018 April 18

METCON: Complete as many rounds as possible in 15 minutes of: – 50-ft. handstand walk – 20 walking lunges

2018 April 17

METCON: 50-40-30-20-10 reps for time of: – Wall-ball shots – SDHP (45/35) – Sit-ups *25min timecap

2018 April 16

METCON: Lynne 5 rounds for max reps of: – Body-weight bench presses – Pull-ups *go on every 4minutes

2018 April 14

METCON 30min AMRAP – 800m run – 50 Wall Ball Shots, 20/14 – 40 DB Hang Snatches – 30 Burpees – 20 Bar Muscle-ups

2018 April 13

METCON: Elizabeth 21-15-9 reps for time of: – Cleans – Ring dips *12min timecap

2018 April 23

METCON: 0:00-6:00 30-27-24 – Single Unders – Air Squats 6:00-12:00 21-18-15 – Double Unders – Row for cal 12:00-18:00 12-9-6 – Triple Unders *400m run…

2018 April 21

METCON: Complete as many rounds as possible in 45 minutes of: – Run 400 m – 3 rope ascents, 15-ft. rope – Run 400 m…

2018 April 20

METCON: 30-20-10 reps for time of: – Dumbbell/Kettlebell thrusters – Toes-to-bars *10min timecap

2018 April 18

METCON: Complete as many rounds as possible in 15 minutes of: – 50-ft. handstand walk – 20 walking lunges

2018 April 17

METCON: 50-40-30-20-10 reps for time of: – Wall-ball shots – SDHP (45/35) – Sit-ups *25min timecap

2018 April 16

METCON: Lynne 5 rounds for max reps of: – Body-weight bench presses – Pull-ups *go on every 4minutes

2018 April 14

METCON 30min AMRAP – 800m run – 50 Wall Ball Shots, 20/14 – 40 DB Hang Snatches – 30 Burpees – 20 Bar Muscle-ups

2018 April 13

METCON: Elizabeth 21-15-9 reps for time of: – Cleans – Ring dips *12min timecap
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