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10/23/2017 Monday 

Wod: “Monday Mash” Linchpin Test 2  3 Rounds:  5 Muscle-ups  10 Squat Cleans 135/95  20 box jumps 24/20  5 Rounds for time of:  50 Double-unders  25 Push Press, 75/55  2 Rounds for time of:  200 yd. Farmer’s Carry,...

10/20/2017 Friday 

Emom 12 Minutes  Odd: 3 Stone 2 Shoulder  Even: Row 20/15 Cal Strength: Dead Lift  3-3-3-3-3 Wod: 21-18-15-12-9-6-3 Hand Stand Push Ups Front Rack Lunge 95/65

10/19/2017 Thursday 

Row 1000 Meter Strength: Hang Power Clean  3-3-3-3-3 Do 25 GHD Sit Ups Between Sets  Hang Power Snatch  3-3-3-3-3 Do 25 Back Ext Between Sets Wod: Amrap 5 Min 30 Double Unders  5 Power Snatch...

10/18/2017 Wednesday

Row 500 x 2 1st Row Moderate  2nd Row Hard Wod: Amrap 20 Min 3 Strict Pull Ups 6 Hand Release Push Ups 9 Wall Ball 20/14 Strength: Bench Press 8-8-8-6-6-6-4-4-4-2-2-2 1 Sec pause at bottom