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Thursday 5-25-17

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***REMINDER: Memorial Day Weekend Schedule: Friday 5/26: 6,7,Noon Class Only, Saturday 5/27: CLOSED, Monday 5/29: 9am Class Only***

A. Single Arm DB Row 5x12

B. 3 Rounds
50 Walking Lunges
75 Double Unders(adv unbroken)
400m Run

Core: 3 Rounds
25 Hollow Rocks
25 ABmat Sit-ups


Wednesday 5-24-17

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Death by 10m

rest 5min

Death by Burpees


Tuesday 5-23-17

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A. 5 Rounds NFT
20 DB Curls
10 Strict T2B(sub 15sec L-Sit)

B. For Time
1000m Row or 800m Run
50 KB Swings 53/35(adv unbroken)
40 Box Jumps 24/20"
30 DBall Slams
20 HSPU
1000m Row or 800m Run


Monday 5-22-17

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200m Run
25 Chin-ups
25 Push-ups
400m Run
20 Chin-ups
20 Push-ups
800m Run
15 Chin-ups
15 Push-ups
1mi Run
10 Chin-ups
10 Push-ups


Friday 5-19-17

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20min AMRAP
21cal Assault Bike
21 Thursters
15cal Assault Bike
15 Thursters
9cal Assault Bike
9 Thursters


Thursday 5-18-17

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A. 3 Rounds NFT
20 Single Arm Overhead KB Lunges
20 GHD Sit-ups

B. 6x400m Run
1min Rest Between Rounds
During rest 5 HSPU or 10 Hand Release Push-ups


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