HAPPY BIRTHDAY LAVONNE!!!

Workout of the Day Bench Press 5, 5, 5 then Ring Dip 3, 3, 3 then Ring Push Ups 3, 3, 3 then Complete For Time: Partner WOD or Individual 10-1 Tire flip Burpees   Compare to July 8th, 2014  https://highlandstrength.ca/monday-july-8-2013/ Post your TIME to the Whiteboard.

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Friday, June 27th, 2014

Workout of the Day WORK ON YOUR GOALS!!! then Complete For Time 21-15-9 Power Snatch  Bar Facing Burpees **50 Double Unders after each round** LEVEL 1: 55#/35# (bar or pvc) LEVEL 2: 75#/55# LEVEL 3: 95#/65#   Post your TIME to the Whiteboard.  

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Thursday, June 26, 2014

Workout of the Day Handstand Walk Progressions then 3 Rounds for time 15 Thrusters  200m Plate Pinch Carry  **200m run penalty for dropping the plate** LEVEL 1: 55#/35#, 15#/10# LEVEL 2: 75#/55#, 15#/10# LEVEL 3: 95#/65#, 25#/15#   Post your TIME to the Whiteboard.

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Wednesday, June 25th, 2014

Workout of the Day Back Squat Find your 5 rep max. 5, 5, 5, 5, 5 then 800 m Run 15 Box Jumps 15 Kb Swings 400m Run 15 Box Jumps 15 Kb Swings 200 m run 15 Box Jumps 15 Kb swings 100m run   LEVEL 1: 20″/12″, 26#/18# LEVEL 2: 24″/20″, 35#/26# LEVEL…

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