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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 2

STRENGTH Back squat 2-2-2-2-2-2-2-2-2-2 reps

2018 June 30

METCON ‘Josie’ For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run…

2018 June 29

STRENGTH: Squat snatch 1-1-1-1-1-1-1 reps *go on every 4 minutes *in between sets do burgener WU or skill transfer exercise with PVC or empty bar

2018 June 28

METCON 4 rounds for time of: – 15 sit-ups – 30 thrusters – 45 double-unders *16min timecap

2018 June 27

METCON: Complete as many rounds as possible in 12 minutes of: 5 deadlifts 3 weighted bar muscle-ups Men: 315-lb. deadlift, 10-lb. ball for muscle-ups Women:…

2018 June 26

METCON For max reps at each station: – Tabata dumbbell shoulder presses – Tabata weighted jumping lunges – Tabata ring dips – Tabata weighted walking…

2018 June 25

METCON ‘Grace’ – 30 clean and jerks for time OR ‘Isabel’ – 30 snatches for time *7min timecap

2018 June 22

METCON: Candy 5 rounds for time of: 20 pull-ups 40 push-ups 60 squats OR Maggie 5 rounds for time of: 20 handstand push-ups 40 pull-ups…

2018 June 21

STRENGTH: Hang squat clean 3-3-3-3-3-3-3 reps
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