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Back squats: A.) [email protected]% B.) 3x5(+5) WOD: 5 Rounds BB walking lunges x 12 (6ea) KB swings x 12 1/2 gasser RM Sent from my iPhone ...

21-18-15 KB swings Knees to elbows Double unders Farmer carry 50 yards Right/50 yards left after first two rounds. After you complete last round of 15 reps you finish with a...

Deadlift: A.) work up to 1 rep max B.) 5x5(+10) WOD: death by...

Strict press: A.) 3x10 @ 67.5% B.) 4x5-7(+5) BB bent rows: 2x8-10 Face pulls: 3x20 WOD: 10 min AMRAP Push press x 3 Ball slam x 5 Russian twist x 10 RM Sent from my iPhone ...

Med ball throws x 5 Box jumps: 5x2(+ from last week) Power cleans: A.) up to a HS(heavy single) B.) 5x3(+5) Conditioning: prowler spread sprints x 30 yards x 10 reps RM Sent from my iPhone ...

Bench press: A.) 3x10 @ 67.5% B.) 4x5-7(+5-10#) Pull-ups: 2xAMAP Banded tricep extensions: 3x20 WOD: 10 min AMRAP 40 yard sprint Plyo push-ups x max reps unbroken Rinse and repeat RM Sent from my iPhone ...

Back squats: A.) 105% x 1, 80% 2x6 B.) 5x5(+10) Evil wheels: 2x10-15 WOD: 5 rounds OH walking lunges w/plate x 20 (10 each) KB swings x 15 RM Sent from my iPhone ...

400m run Rest 2 minutes 6 rounds Complete as many reps as possible in 30 seconds then rest 30 seconds for both movements for 6 rounds Deadlift Burpees Rest 2...

Power cleans: A.) 5x2 @ 85% B.) 5x3(+5) Box jumps: 6x3 Med ball throws x 5 WOD: 12-9-6-3 DB thrusters KB swings Pull-ups (strict) RM Sent from my iPhone ...

Bench press: A.) 40/50/60% x 5 B.) 4x5-7(+5) 1 arm DB rows: 2x10 DB upright rows: 2x10 WOD: CF Football 150 push-ups for time *1/2 gasser penalty for stopping or resting on chest RM Sent from my iPhone ...