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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 10

METCON 10min AMRAP: – 10 pull-ups – 10 sumo deadlift high pulls

2018 April 7

METCON: Partner ‘Tama’ For time: Partner A does 800-meter single-arm farmers carry, 45/35 lb. While partner B does AMRAP – 10 toes-to-bars – 10 push-ups…

2018 April 6

STRENGTH: Pull up progressions/ Muscle up progressions METCON: 1rd – 21 Sumo Deadlifts – 21 Pull-Ups 2rds – 15 Sumo Deadlifts – 15 C2B Pull-Ups…

2018 April 5

METCON AMRAP 20min – 40 DB Push Press – 40 Sit-ups – 40 DB Cleans – 40 Burpees to 6” STRENGTH – 1min Max DB…

2018 April 4

STRENGTH: Power snatch 3-3-3-3-3 reps Snatch balance 2-2-2-2-2 reps Squat snatch 1-1-1-1-1 reps

2018 April 3

METCON: Team 10k row *3 to a rower & 250m at a time *every 250m is an all out sprint *45min timecap

2018 April 2

STRENGTH: Thrusters 3-3-3 *go on every 4minutes *do SLDL KB DL > BOR > Upside Down Press (4/side) METCON: For time: 100 wall-ball shots Men:…

2018 March 31

METCON: Hansen 5 rounds for time of: 30 kettlebell swings 30 burpees 30 sit-ups *35min timecap
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