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Thursday 6.29.17

  10-15 Min Kipping and Butterfly Kipping Overview Cindy AMRAP20 5 Pull-up 10 Push-ups 15 Squats Mobility: Band Ext. Rotation 2×20 Archer w/Band x90 sec each

Wednesday 6.28.17

  5RNFT: Sled Sprint 100m (50 Down/50 B) 10 Medball Over Shoulder *HEAVY Suitcase Carry 200m (100m Each) Optional Conditioning: Sandbag Mile 60/40lb *Rest as Needed Optional Strength: 3x 10 DB Row *Each 10 DB Press *Each Max Effort Weighted Plank 90/45 Mobility:...

Tuesday 6.27.17

  E30SF8M A). 3 Back Squat @ Moderate B). 8 Russian Swing 70/53 8x200M Run Rest 1:1 Optional Strength: 3×10 Bulgarian each • bodyweight • Back racked barbell (w/weight) • Dumbbells (farmers carry position) Mobility: 2x 90 sec each side: Lizard Pigeon...

Monday 6.26.17

  Power Clean Heavy 2 3RFT 5 Power Clean & Jerk 135/93lb 30 Double Unders Optional Muscle Circuit 2x 10 Barbell Rollout 10 Superman +3 Sec Hold Max Effort Hanging Leg Raise Mobility: Box Ext. Rotation Shoulder Complex/Lat...

Sunday 6.25.17

  “WHITTEN” 5RFT 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall Balls 20/14lb to 10/9′ Target