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Saturday 140830

Advanced:

5 rounds for time of:

5 muscle ups

10 power cleans 165/115#

Intermediate:

5 rounds for time of:

10 Chest to bar pull-ups

10 power cleans 165/115#

Baseline:

5 rounds for time of:

10 Ring rows

10 power cleans 165/115#

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Friday 140829

1) 5RM Front squat

On 1min x 10:

5 front squats @80% of 5RM + 5 Box jumps 30/24″

Advanced:

2) As many rounds as possible in 10mins of:

15 kettlbell swings 1.5/1 pood

15 box jumps 24/20″

15 push-press 95/65#

Intermediate/Baseline:

2) As many rounds as possible in 10mins of:

15 kettlbell swings

15 box jumps

15 dumbbell push-press

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Thursday 140828

Advanced:

For time:

300 double unders

2 mile run (8 laps)

Intermediate:

150 double unders

2 mile run (8 laps)

Baseline:

600 single unders

2 Km run (5 laps)

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