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Friday, May 15, 2015

CLICK ON THE DATE ABOVE OR FULL POST & SEE DETAILS… Warm up: 3 rounds Agility course: 10 Bar rows between each round Skill: 15 min Work on a skill that you need to get under you. WOD: 15 min AMRAP (following order) 9- DL 225/185 9- HSP 6-DL 275/205 6-Pull ups 3-DL 305/235 3- MU […]

Thursday, May 14, 2015

CLICK ON THE DATE ABOVE OR FULL POST & SEE DETAILS… Warm up: Run to pole and back: Lifting: Cleans 5,5,3,3,1,1 Red: ab roller x20 Green: L-sit 30 sec hold Blue: Hollow rock x 25 rest 2 min Workout: 21-15-9 for time: SHDP (95/65) Box Jumps (24/20)