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Friday 072514

1. High Bar Back Squat - 5 reps x 3 sets @ 70%; 22x22. "Bell" 3 rounds for time15 Deadlift, 185/125 15 Pull ups 15 Front Squat, 185/125FRIDAY 7/25 - IN-HOUSE THROWDOWN1. 3 attempts (10 min) to establish a 2RM Front Squat1 minute…

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Wednesday 072314

Tabata Squats Rest 4 minutes Tabata Thruster, 45/35 Rest 4 minutes Tabata Clean, 95/65Notes:1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.2) Add the three scores from each effort for a total score for the workout.

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Monday 072114

Perform three rounds of this couplet for time.Three muscle-ups 50 sit-upsNotes:1) Perform any sit-up you want.2) If you still can't perform the muscle up. Give us 15 strict pull-ups and 15 strict dips per round.3)Typically, you'll have the strength for a muscle-up…

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Sunday 072014

*"Grace + Helen"*With a partner perform the following:60 Clean and Jerks, 135/95Then6 rounds of400m run 21 KB Swings, 24kg/16kg 12 Pull-upsFor the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate…

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