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August 22, 2017

A. 4 Sets: 6-8 Split Stance Romanian Deadlift @ 4011 Rest 1 Min 60 Sec L-Sit (Accumulated) Rest 1 MinB. 5 Rounds For Time: 15 KB Swings 70/45 15 Box Jump Overs 24/20

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August 21, 2017

A. Take 15 Mins and work on Power Clean TechniqueB. "The Chief"Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 SquatsRest 1 minute. Repeat for a total of 5 cycles.Post rounds completed for each of the 5 cycles.

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August 18, 2017

A. 5 Sets: Shoulder Press 2.2.2.2.2 (Rest 10 secs B/T Doubles) Rest 45 Secs 10-15 Toes To Bar (Practice linking reps) Rest 90 Secs B. For Time: 2000m Row 1600m Run

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August 17, 2017

25 Minute EMOM: Min 1-25 Squats OR 12 Alternating Pistols Min 2-15 KB Swings 70/55 Min 3-40 Double Unders Min 4-10 Burpees to Bar Min 5-15/10 Cal Row

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August 16, 2017

A. 8 Sets: Hang Clean + Clean *Rest 2 Mins B/T Sets B. "DT"Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 repsIn honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle ...

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August 15, 2017

A. 5 Sets: 8 Bulgarian Split Squats (each) Rest 45 Secs Max Reps Ring Push-Ups Rest 45 Secs 20 V-Ups Rest 45 Secs 5 DB Split Jerks (each) Rest 45 SecsB. In teams of 2, alternate whole rounds to complete 5 Rounds Each of: 200m Run 10 Box Jump Overs 24"/20"

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August 14, 2017

A. Take 15 to 20 mins and work on Snatch Technique while building in weight for Part BB. 5 Rounds For Time: 3 Snatches (~75-80% 1RM) 12 Pull-Ups

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August 11, 2017

A. 5 Sets: 20 DB/KB Walking Lunges Rest 1 Min 6-8 DB Floor Press Rest 1 MinB. For Time: 40/30 Cal Row 40 DB Thrusters 50/35 *5 Burpee Penalty Every Time DBs Touch the Ground During Thrusters

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August 10, 2017

A.8 Sets:3 Split Jerks*Pause for 2 seconds in the receiving position on sets 1-4*Rest 2 mins b/t setsB.For Max Cals/Reps:90 Secs Cal Row30 Secs Rest90 Secs Burpees30 Secs Rest90 Secs Push Press 115/7530 Secs Rest90 Secs Cal Row

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August 9, 2017

A.10 Sets:2 Power Cleans*Rest 90 secs b/t sets*Touch and GoB.For Time:400m Run15 Power Cleans 155/105200m Run10 Power Cleans100m Run5 Power Cleans

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