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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 12

METCON: For time: 100 shoulder taps 9 squat cleans 75 shoulder taps 12 squat cleans 50 shoulder taps 15 squat cleans 25 shoudler taps *20min…

2018 July 11

METCON: 10 rounds of 1min on 1min off – DB Burpee Clean

2018 July 10

STRENGTH 30min EMOM – 1st 3 Dips – 2nd 3 Bench Press – 3rd 2 Turkish Get-Ups

2018 July 9

METCON Complete as many rounds as possible in 7 minutes of: – 10 KB Swings – 10 Box Jumps

2018 July 7

METCON Hotshots 19 6 rounds for time of: – 30 squats – 19 power cleans – 7 strict pull-ups – Run 400 meters Men: 135-lb.…

2018 July 6

METCON: – 2,000-meter row – 1-mile run – 100 burpees *25min timecap

2018 July 5

STRENGTH Overhead squat 1-1-1-1-1-1-1 reps

2018 July 4

METCON: 5 rounds for time of: – 20 sit-ups – 3 legless rope climbs, 15-ft. Rope *15min timecap

2018 July 3

METCON 21-18-15-12-9-6-3 reps for time of: – Ring dips – Overhead squats *16min timecap
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