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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 Dec 19

METCONFor time:Row 2,000 meters / Run 1,600 meters50 wall-ball shotsRow 1,000 meters / Run 800 meters35 wall-ball shotsRow 500 meters / Run 400 meters20 wall-ball…

2018 Dec 18

METCON:Complete as many rounds as possible in 12 minutes of:10 straight-leg sit-ups5 strict muscle-ups

2018 Dec 17

STRENGTH:Overhead squat 3-3-3-3-3 reps

2018 Dec 15

12 DAYS OF CHRISTMAS… – 1 Power Clean – 2 HSPU – 3 Front Squats – 4 SDHP – 5 Pull-Ups – 6 Box Jumps…

2018 Dec 14

METCON: For time: Run 800 meters Then, 10 rounds of the couplet: 10 handstand push-ups 10 single-leg squats Then, run 800 meters

2018 Dec 13

METCON: Eva 5 rounds for time of: Run 800 meters 30 kettlebell swings 30 pull-ups Men: 32-kg kettlebell Women: 24-kg kettlebell

2018 Dec 12

METCON: Complete as many rounds as possible in 15 minutes of: 7 squat snatches 14 strict ring dips Men: 165 lb. Women: 110 lb.

2018 Dec 11

STRENGTH: Snatch balance 1-1-1-1-1-1-1 reps

2018 December 10

METCON 18-15-12-9-6-3 reps for time of: – Thrusters – Power snatches – Toes-to-Bars Men: 75 lb. Women: 55 lb.
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