Monday July 31 2017

  -Strength- Back Squat  Every 3 minute minutes for 6 sets 4 back squats @ 72% of 1 RM  -WOD- AmRaP 15 40 cals row20 single arm DB push press 10 burpee box jump overs 

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Monday July 24 2017

-Warm Up-  Dynamic Warm Up -Strength- Hang Snatch Complex   4 sets  2  hang muscle snatches +2 hang power snatches +2 hang squats snatches  -WOD-  4 RFT 50 doubles 5 "TNG" power snatches

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Friday July 21 2017

 -Warm Up- 2 rounds 10 reverse grip shoulder openers 10 v-ups10 back extensions 30 second supinated hang  -Strength- Time Under Tension  3 sets 30 sec HS hold 10 behind the neck press (light weight,50%…

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Thursday July 20 2017

-Warm Up- 3 rounds  5 box jumps (step down)5 strict T2B/ strict v-ups5 inchworm push-ups 5 supermans -Strength- Butterfly pull-up work -WOD-  14 minute cap  2 RFT 75 doubles 25 ring dips25 cals assault 10 sh…

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