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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2017 July 15

METCON Partner WOD Partner Workout 0:00-20:00 – row 5k – 120 thrusters 20:00-40:00 – 200 DB steups – 120 burpees *both partner work simultaneously to…

2017 July 14

STRENGTH Clean & Jerk Practice METCON 10min EMOM – 5 Clean & Jerks

2017 July 13

GYMNASTIC STRENGTH Plank & Arch Progressions 3rds of – 30sec long hollow hold plank – 30sec arch rock/hold METCON 100 Double KB Cleans *every time…

2017 July 12

8min AMRAP – 16 Wall Balls – 16 T2B 2min rest 8min AMRAP – 8 Deadlifts – 32 Double Unders

2017 July 11

STRENGTH Pull-Up Progressions 3rds of – 30sec static chin – 20sec upright righ lat stretch/side METCON 3rds of – 1min death march – 30sec rest…

2017 July 10

STRENGTH Back Squats 5×5 – go on every 3minutes – 5 Single Leg Kb Deadlift/side between sets Shoulder Press 5×5 – go on every 3minutes…

2017 July 08

METCON 40 front squats 10 burpee over bar 400m run 30 front squats 20 burpee over bar 400m run 20 front squat 30 burpee over…
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