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1. AMRAP5 21-15-9 Abmat Sit Ups Push Press (95/65)5min Rest – Walk 500m2. Complete For Time ... (10min Cap) 10 Strict Pull Ups 500m Run, 50 Double Unders 400m Run, 40 Double Unders 200m Run, 20 Double Unders 10 Kipping…

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Class time

Hey Guys!  SO…some exciting news! I will be offering a 8am class on Sats! Woo! BUT, here is the situation. I may be dropping Wed., and only have class on Sat. I will see how it goes, the next couple weeks.  The…

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110914 (Teams of 3)

1.“The Rowing Farmers” 3 RFT (Everyone Rows Once) 1k Row 500m Farmer Carry (Average Body Weight of Team) *Split up weight however you want between the two farmers **Farmer’s Carry while third partner rows2. Max Plank Hold – Best Combined…

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1. Shoulder Press 5 reps @ 75% Strict pull-ups, rest 2 minutes 3 reps @ 85% Strict pull-ups (ahap), rest 2 minutes 1+ reps @ 95% Strict pull-ups (ahap)2. 21-15-9 Wall Ball Shots (20/15) 200m Run

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1. 10RM OHS – 15min2. Complete For Time ... 500m Run w/ Plate (45/25) 18 Burpees to Plate 18 Box Jumps (20” Box + Plate) 18 Burpees to Plate 18 OH Walking Lunges w/ Plate 18 Burpees to Plate 18…

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