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Workout of the Day

  • 23APR
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    April 23, 2014

    April 23, 2014

    Met-con (Weight) “Grace” For time: 30 Clean & Jerks, 135/95 lbs Met-con (Time) 3 rounds for time of: 12 Front Squats, 135 / 93 lbs 12 Burpee Pull Ups Skill Every 1 min for 7 mins: 10 Ring Dips

  • 22APR
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    April 22, 2014

    April 22, 2014

    Strength Overhead Squat 5-5-5-5-5 Met-con 15-12-9-6-3 Deadlift 275/203 lbs Handstand Push-ups at deficit 6/4″ Skill 7 RFT 10 Wall Balls 10 Pull-ups

  • 21APR
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    April 21, 2014

    Strength Squat Clean 5-5-5-5-5 Met-con For time: 30 Burpees 30 Box Jumps, 30/24 in 30 Thrusters, 115/73 lbs 30 Trx Pikes 30 Power Snatches, 115/73 lbs 30 Toes-to-bars 20 minute time cap Skill 1 mile Run for time.

  • 18APR
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    April 18, 2014

    April 18, 2014

    Met-con For time: 3 rounds of: 7 Power Cleans, 185/133 lbs 7 Handstand Push Up (At A Deficit)s, 6/4 in – then – 3 rounds of: 21 Toes-to-bars 21 Ball Slams, 30/15 lbs – then – Overhead Walking Lunge With Plate, 45/35 lbs, 40 yd 28 Burpee Box Jumps, 24/20 in Overhead Walking Lunge With