Thursday, April 16th, 2015

Workout of the Day 10 RFT 1 Rope Climb 6 Hang Squat Clean 12 Front Rack Lunges LEVEL 1 6 Ring Rows 6 Medicine Ball Cleans (15#/10#) 12 Medicine Ball Lunges (15#/10#) LEVEL 2 2 modified rope climbs or 10′ rope climb 6 Hang Squat Clean (75#/45#) 12 Front Rack Lunges LEVEL 3 1 Rope…

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Tuesday, April 14th, 2015

Workout of the Day Partner Warm Up: 1 minute: Tire Flips 1 minute: Tire Jumps then 5 RFT 20 Wall Balls 10 Burpees LEVEL 1 10#/4# Modified Burpees LEVEL 2 15#/10# LEVEL 3 20#/15# FIRE BREATHER 20#/15# Burpees (6″ target) Post your scores to the Whiteboard.

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Monday, April 13th, 2015

Workout of the Day Complete For Time: 21 KB Snatch Right Arm 21 KB Snatch Left Arm 42 Pull-ups 15 KB Snatch Right Arm 15 KB Snatch Left Arm 30 Pull-ups 9 KB Snatch Right Arm 9 KB Snatch Left Arm 18 Pull-ups LEVEL 1 One arm KB swings (26#/18#) Ring Rows LEVEL 2 KB…

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Saturday, April 11th, 2015

Workout of the Day “Buddy Beatdown” Each partner must complete the required number of rounds for each: 3 Rounds 400m Row Partner = AMRAP of front rack lunges (95#/65#) 5 Rounds 2 Rope Climbs Partner = AMRAP of burpees 7 Rounds 200m Run Partner = AMRAP of ball slams (20#/15#) Post your scores to the…

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Thursday, April 9th, 2015

Workout of the Day Partner Warm Up Complete all reps together: 3 Rounds (NOT FOR TIME) 200m Run 6 Burpees 12 Squats 24 Sit Ups (hi five) **When you finish you must skip until all teams have finished** Back Squat Find your 5 rep max. Post your scores to the Whiteboard.

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Wednesday, April 8th, 2015

Workout of the Day Complete For Time: 800m Run 21 Thrusters 15 Pull Ups 400m Run 18 Thrusters 12 Pull Ups 200m Run 15 Thrusters 9 Pull Ups Rest 2 minutes between rounds Level 1 55#/35# Level 2 75#/45# Level 3 85#/55# Fire Breathers 95#/65# Bridget 3 Rounds of the “Fire Breather” Workout Post your…

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Tuesday, April 7th, 2015

Workout of the Day 30 Muscle Ups For Time Level 1 30 Banded Pull Ups 30 Banded Push Ups Level 2 30 Pull Ups (bands if needed) 30 Push Ups (bands if needed) Level 3 30 Pull Ups 30 Ring Dips 30 Transitions Fire Breather 30 MU’s Post your scores to the Whiteboard.

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