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08/07/2018 Tuesday

Strength: Squat Clean 5@50% - 5@60% - 3@70%x2 - 2@80%x2 - 1@90% Wod: In a 5 Minute Window Run 400 Meters Amrap 3 Bar MU’s 6 Hang Squat Snatch 95/65 9 Push...

08/06/2018 Monday

Wod: "Monday Mash " Courtesy Of Crossfit Linchpin 21-15-9 Reps for time of: Handstand Push-ups 1-Arm Dumbbell Snatch, 50/35 3 Rounds for time of: 100m Dumbbell Farmer's Carry, 50's/35's 15 Dumbbell Thrusters, 50's/35's 5 Rounds for time of: 500m Row 12 Toes-to-bar 12...

07/31/2018 Tuesday

Emom 12 Min. Bench Press 15/12 Reps ahap Pull Ups 15/12 45 Sec Hollow Rock Wod: Amrap 12 Min 9 KB Swings 1.5/1 Pood 6 Burpee Box Overs 24/20 3 L-Sit Pull Ups

07/30/2018 Monday

Monday Mash 3 Rounds for time of: 15 Deadlifts, 155/105 12 Hang Power Cleans, 155/105 9 Push Jerks, 155/105 3 Rounds for time of: 400m run 10 Overhead Squats, 155/105 3 Rounds for time of: 50 Ft. Front Rack Lunge, 155/105 10 Hang Squat Cleans, 155/105 *Rest 5 minutes...