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July 20, 2018

For 16 minutes

Even Minutes - P1 Row for Calories

                          P2 MR Sit Ups

Odd Minutes -   P1 MR Sit Ups

                           P2 Row for Calories...

July 19, 2018

Nancy

5 rounds for time of:

400-meter run

15 overhead squats

Men: 95 lb.

Women: 65 lb.

July 18, 2018

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 wall-ball shots

15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell

Women: 14-lb. ball, 1-pood kettlebell

July 17, 2018

10 1-minute rounds of:

10 burpees over the bar

Max reps of power snatches

Rest 2 minutes between rounds.

Men: 155 lb.

Women: 105 lb.

July 16, 2018

Candy

5 rounds for time of:

20 pull-ups

40 push-ups

60 squats

July 13, 2018

Hang squat clean 3-3-3-3-3-3-3 reps

10 minute time cap

Death by Cleans & Dubs

P1 - 8 Hang Squat Cleans 95/65

P2 - 40 DU

Must complete all work within the minute 

July 12, 2018

3 rounds for time of:

25 deadlifts

Run 400 meters

Men: 225 lb.

Women: 155 lb.

July 11, 2018

3 rounds for time of:

9 muscle-ups

36-ft. handstand walk

36-45-54 single-leg squats

36-ft. handstand walk

July 10, 2018

Front squat 3-3-3 reps

Push press 3-3-3 reps

Thruster 3-3-3 reps

6 min AMRAP

7 clusters 95/65

5 OTB Burpees

July 9, 2018

10 rounds, each for time, of:

200-m row

Rest 90 seconds

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