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11/29/2017 Wednesday

Strength: Bench Press 10-10-7-7-4-4-4 ( 1 sec pause at top of rep) Do 10 V-Ups Between Sets. Wod: Amrap 7 Min 2 Stone 2 Shoulder 140/95 4 Burpees 6 Kb Swings 2/1.5 Pood

11/28/2017 Tuesday

Strength: Back Squat 7-7-7-7-7 10/7 Strict Pull Ups Between Sets Wod: 3 Rounds for time of Run 400 Meters 115/75 Power Snatch 6 Bar MU (Mod 6 Chest to Bar Pull Ups and 6 Ring Dips)

11/27/2017 Monday

Wod: "Monday Mash" Courtesy of Crossfit Linchpin. 2 Rounds for time of: 20 Thrusters, 95/65 2 Rope Climbs, 15 ft. For time: 20 Deadlifts, 275/185 30 Burpees, bar-facing 40 GHD Sit-ups 50/35 Calories, Assault Bike For time: 1200m run Rest 5 Minutes Between...

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336 Spring Creek Circle Unit 1
Gypsum, CO 81637 USA