Tuesday, June 2nd, 2015

Workout of the Day Handstand Walk Progressions then Hollow Body Holds: Tabata: 8 Rounds – 20sec on 30sec rest then 15min AMRAP 200m Run 10 Hang Cleans 1 Rope Climb Level 1: 75#/45#, 2x mod climbs Level 2: 95#/65#, 10′ climb Level 3: 115#/85# Fire Breather: 135#/95#, legless climb Post your scores to the Whiteboard.

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HAPPY BIRTHDAY RICK!!!

Workout of the Day Overhead Squat Find your 5 rep max. **3 second pause at the bottom of each rep** then 10 RFT 12 Burpees 12 Pull Ups Level 1: Mod burpees, ring rows Level 2: Banded Pull Ups Level 3: Rx’d Fire Breather: C2B Pull Ups Post your scores to the Whiteboard.

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TGIF!!!

  Workout of the Day Complete For Time: 800m Run 20 KB swings 1 Rope climb 800m Run 15 T2B 1 Rope climb 800m Run 10 TGU’s 1 Rope Climb Level 1: 35#/26# kb, 2x mod rope climb, K2N, 18#/9# TGU Level 2: 53#/35# kb, 10′ rope climb, K2E, 26#/18# TGU Level 3: 64#/44# kb,…

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Thursday, May 28th, 2015

Workout of the Day Pull Ups 5, 5, 5 then Push Ups: 5, 5, 5 then “Jeremy” 21-15-9 OH Squat Burpees Level 1: 45#/35#, mod burpees Level 2: 65#/45# Level 3: 85#/55# Fire Breather: 95#/65#, Burpee Pull Ups   Post your scores to the Whiteboard.

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