July 29, 2014

1 press
1 pull up
1 press
3 pull up
1 press
5 pull up
5 rounds not for time

July 28, 2014

4x
1 min work 30 sec rest
Row calories
Slam ball
Box jump 28 inches
Rope climb
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July 26, 2014

6x
50 yard sled drag
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July 25, 2014

OTM 20
Odd 5 DL 80-85 of 6-17-14
Even 5-8 HSPU
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July 24, 2014

día la gimnasia

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July 23, 2014

100 double unders
75 wall balls
50 slam balls
25 pull ups
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July 21, 2014

Alternating tabata
Box jump
Alternating DB snatch
Toes to bar
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July 17, 2014

AMRAP 15 Minutes

100 yard suicide
25 Kettlebell Swing
25 Slam Ball

July 17, 2014

Deadlift 5-5-5-5-5
Max HSPU after each effort
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July 16, 2014

50-40-30-20-10
Double unders
V ups
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July 15, 2014

Week 2 cycle to and assistance work.
No hangs today ;)

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July 14, 2014

4 rounds
Row 500 meters
1 rope climb
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July 12, 2014

Bring a friend or a couple friends for a free team workout today :)

July 11, 2014

10 min to establish 1RM hurdle
On the minute 12 minutes
Odd 2 hurdle at 80% of max
Even 100 yard shuttle
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