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June 28, 2017

A.5 Sets:20 DB/KB Weighted Walking Lunges10 DB External Rotation10 Trap 3 RaisesB.In teams of 2, partners alternate whole rounds to complete 5 Rounds Each of:20 KB Swings 55/3520 Wall Balls 20/14

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June 27, 2017

A.5 Sets:3-5 Shoulder Press (Start with 5 reps and build over your sets to find a 3RM6-8 1 Arm DB Rows @ 20x1*Rest as needed b/t exercises and sets and be sure to mobilize for part BB.10 Min AMRAP:10 Thrusters 115/7515 Toes to Bar50 Double Unders

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June 26, 2017

A.5 Sets:Power Cleans 1.1.1.1 (Rest 10 Secs B/T Singles)Rest 1 Min2-3 Weighted Pull-Ups @ 21x0Rest 1 MinB.3 Rounds For Time:10 Power Cleans 155/10510 Burpee Box Jump Overs 24"/20"

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June 23, 2017

A.6 Sets:2-4 Overhead Squats*Rest 2-3 Mins B/T SetsB.10 Min AMRAP:10 Calorie Row10 Alt DB Snatch 80/5510 Box Jump Overs 24"/20"

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June 22, 2017

A.Take 15 to 20 Mins and work on Pull-Up or Muscle-Up TechniqueB.4 Rounds for Max Burpees:Against a 2 Min Running Clock, Complete...3 Hang Power Cleans6 Shoulder to Overhead9 Front SquatsThen Max Reps Burpees in the time remaining*Rest 2 Mins B/T Rounds*RX=135/95

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June 21, 2017

"Moore"Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-upPost number of handstand push-ups completed for each roundOfficer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January ...

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June 20, 2017

A.Take 15 mins and build to a heavy deadlift tripleB.In teams of 2, partners alternate whole rounds to complete 7 rounds each of:5 Deadlifts (use 65-70% of today's heaviest triple)5 Bar Muscle Ups

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June 19, 2017

A.4 Sets:3-5 Push PressRest 90 Secs3-5 Weighted Chin-UpsRest 90 SecsB.For Time:10 Wall Balls1 Plate Hop Burpee9 Wall Balls2 Plate Hop Burpees8 Wall Balls3 Plate Hop Burpees7 Wall Balls4 Plate Hop Burpees6 Wall Balls5 Plate Hop Burpees5 Wall Balls6 Plate Hop Burpees4 Wall Balls7 Plate Hop Burpees3 Wall Balls8 Plate Hop ...

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June 16, 2017

ScottyComplete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the bar Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building ...

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June 15, 2017

A.5 Sets:4-6 DB Shoulder PressRest 1 Min100m Farmer's Carry 55s/35sRest 1 MinB.4 Min AMRAP:4 Strict Pull-Ups8 DB S2O 50/35 (each arm) **Rest 4 Mins** 4 Min AMRAP:3 Bar Muscle-Ups12 Goblet Squats 50/35

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