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Thursday 06.02.16Wednesday 06.01.16Tuesday 5.31.16Monday 5.30.16

Thursday 06.02.16

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WARMUP

Group RED line - mobility
400 meter jog - negative split
complete day 2 100 ab challenge

WOD

Barbells And Burpees
18 POWER CLEANS
18 Burpee Bar Jump Over
15 FRONT SQUATS
15 Bar Jump Over
12 S2OH
12 Burpee Bar Jump Over
9 BACK SQUATS
9 Bar Jump Overs
6 BEAR COMPLEX
6 Burpee Bar Jump Over
3 BEAR COMPLEX
3 Bar Jump Over

COOL DOWN

FOAM ROLL and STRETCH

Wednesday 06.01.16

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BIRTHDAY WOD

Chipper
45 box jump 24/20
5 wall walk
45 wall ball 20/14
5 HSPU
45 dips - rings / box
5 sets of walking planks
45 push press 95/63, 75/43
5 burpees every time u put the bar down
45 Amercian KB swing 53/35
5 single hand Russian (l+r=1)
45 weighted sit-ups
5 oh lunges (l+r=1)

Tuesday 5.31.16

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WARMUP

3 RDS (1 ea)
200m run - 10 superman, 20 V sit-ups, 30 Mountain climbers
200m row - 10 superman, 20 V sit-ups, 30 Mountain climbers
200m bike - 10 superman, 20 V sit-ups, 30 Mountain climbers

SKILL WORK

BENCH
warm up 3 set of 5 at 50%
then keep adding weight 5 x 5 (set 5 do 5+)
* record last round

METCON

12 Min EMOM
alternate at the top of each minute
(40/20 for 6 rds ea)
7-9 DEADLIFT rx BW, sc 70% of BW
12 - 16 KB Swings rx 53/35, sc 44/26

COOL DOWN

STRETCH!

Monday 5.30.16

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HERO WOD

MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run