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June 30, 2017

Partner WOD

Synchronized with partner

10-9-8-7-6-5-4-3-2-1

Thrusters 75/45

Burpees

June 29, 2017

Strength:  Strict Press 5-5-3-3-1-1

WOD

In front of 12 running clock

1 min MR DU

1 min MR SDHP 75/45

2 min MR DU

2 min MR SDHP 75/45

3 min MR DU

3 min MR SDHP 75/45

June 28, 2017

5 rds

1 minute Box Jumps 24/20

1 minute Wall Ball 20/14

1 minute row (cal)

Rest 1 minute

June 27, 2017

Strength:  Deadlift 5-5-3-3-1-1

WOD

15 min Cap

400m run

30 KB Snatches 53/35 alt. Arms

15 HSPU

20 KB Snatches 53/35

10 HSPU

10 KB Snatches 53/35

5 HSPU

400m run

June 25, 2017

10 - 1 minute rds

3 Thrusters 155/105

5 Burpees

MR CTB Pull Ups

Rest 2 min

June 23, 2017

Partner wod

25 min amrap

P1: 400m run

P2: AMRAP 10 pull ups 20 lunges 10 HSPU

SCORE Total rds and reps of amrap

June 22, 2017

Scotty

11 min AMRAP

5 Deadlifts 315/205

18 Wall Balls 20/14

17 OTB Burpees

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors,...

June 21, 2017

Strength:  BackSquat 5-5-3-3-1-1

WOD

15 min Cap

3 rft

25 Push Ups

15 front squats 115/75

15 Push Presses 115/75

25 Sit Ups

June 20, 2017

AT TRACK

10 200m sprints

   Rest as needed between reps

June 19, 2017

Double Grace

60 Clean & Jerks 135/85

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