Skill/Strength
Dead Lift 3-3-3-3-3
W.O.D.
AMRAP in 10 minutes:
3 Hand Stand Pushups
6 Ring Dips
9 Wall Ball Shots 20/15#
Quote of the day
“May the pain you have known and the conflict you have experienced give you the strength to walk through like facing each new situation with courage and optimism.”
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Warmup
W.O.D.
3 Rounds for time:
Run 400 meters
18 One arm KB Snatches (9/Arm)
10 Knees to Elbows
Quote of the day
“Victory is sweetest when you’ve known defeat.” Malcolm S. Forbes
Jamie Wood finds a forklift for pullups while working in Texas on a farm.
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Warmup
Strength
Push Press- @ 65% of 1RM 8×3 sets (Rest 45 seconds between sets)
W.O.D.
3 rounds for max reps of:
1 minute pushups
Rest 30 seconds
1 minute situps
Rest 30 seconds
1 minute Double Unders
Rest 30 seconds
Just a reminder that starting Monday July 5-9, there will be no 4 PM class for that whole week. The schedule will remain the same [...]
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Warmup
Skill-Front Squat 3-3-2-1-1
W.O.D.
21-15-9
Front Squats 135/85#
Pullups
Quote of the Day-
“Fear is a reaction. Courage is a decision.” Winston Churchill
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W.O.D.
For time:
Run 800 meters
21-15-9
SDHP 95/65#
Box Jumps 30/24″
Run 800 meters
Quote of the day
“Courage is the discovery that you may not win, and trying when you know you can lose.” Tom Krause
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