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MONDAY 7.25.16

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WARMUP

buy -in 10 windmills each arm
3rds
5 air squats
1 inchworm
5 HRPU
5 Superman
Buy Out
400m run

SKILL WORK

BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

BENCHMARK

Fran
21-15-9
Thrusters (95#/65#)
Pullups
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

SATURDAY 7.23.16

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WARMUP

On Own
PVC Pass Thrus
1X:
10 Windmill
5 Inchworm
2X:
5 Air Squat
5 Push Up
5 Squat Jump

PARTNER WOD

Partner Wod 2 Person
2 Person Partners [A1 & A2] A1 begins and A2 can follow right behind but, cannot pass A1

3 ROUNDS
10 Pull Ups
10 Box Jumps 24/20
5 Heavy Power Cleans 155/95, 135/75, 115/55

400 meter Partner RUN
* after all 3 rds are completed by both athletes.*

3 ROUNDS
10 WB 20/14, 14/10
10 T2B
5 Rope Climbs

400 meter Partner RUN

3 ROUNDS
10 Calorie Row
10 American KB Swing 53/35, 44/26
5 Wall Walk

400 meter Partner RUN

CASH OUT

5 min time cap AMRAP
Partner Burpee PLANK jump over

FRIDAY 7.22.16

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WARMUP

ON OWN
PVC pass thru
10 windmills - L+R=1
5' inch worms

AS GROUP:
5MIN of work
200m jog buy-in
3 push up
6 air squat
9 sit up

SKILL WORK

Gymnastics
15 MINUTES on the clock
Hand Stand Hold
30 sec [10 hold / 20 rest] Hand Stand Walk

BENCHMARK

Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

CASH OUT

4 rounds
25 / 10
DU / V Situps