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081115

Strength: Clean 6×2 ascend up to a heavy 2 Work: Dumbbell DT 5 rounds for time 12 Deadlift, 55/35 9 Hang Power Clean 6 Shoulder to overhead Grip work: ABS/Grip A. AbWheel Rollouts – 3×10 B. Back Extensions – 3×10-15…

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081015

Strength: Split Jerk 3×3 Work: AMRAP12 20 Unbroken Double Unders 16 Pistols (8 each leg) 12 Pull-ups (Rx+ CTB) Grip Work:Pinch Grip – 3 x submax attempts Hold the head of a hexagonal DB in each hand. Do not go…

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080815

Saturday 8/8/15 Tolly’s Off To Journalism School WOD With a Partner AMRAP 20 10 Push-ups with a side plank (Rx+ with DB’s) 10 Burpee box jumps, 24/20 10 Push-ups (Rx+ Clapping Push-ups) 10 GHD Sit-ups This is a Partner workout.…

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080415

Strength: Shoulder Press – 5×5 (ascending weight) Skill: 3 x 1 lap around the building (not timed but hard effort each time) Work: 3 RFT 10 Power Cleans, 115/75 20 Unbroken Wallball Shots, 20/15 (30#/20# Rx+)

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