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Tuesday 140902

Advanced:

5 rounds for time of:

5 hang power cleans 185/135#

3 Push jerks 185/135#

5 muscle ups

1 rope climb

Intermediate:

5 rounds for time of:

5 hang power cleans

3 Push press

5 ring dips

5 supinated strict pull-ups

Baseline:

5 rounds for time of:

10 Kettlebell swings

5  Dumbbell push press

10 push-ups

10 ring rows

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Monday 140901

Holiday hours today:

11:00-12:00 & 12:00-1:00

4:30-5:30 & 5:30-6:30

1) Back Squat 3 x 3

Advanced:

2) As many rounds as possible in 12mins of:

15 wallball

50 double unders

Intermediate:

2) As many rounds as possible in 12mins of:

15 wallball

25 double unders

Baseline:

2) As many rounds as possible in 12mins of:

30 air squats

100 Single unders

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Sunday 140831

1) As many rounds as possible in 8mins of:

5 burpees

10 Kettlebell swings 2/1.5 pood

20 shuttle sprints 24 ft

2) 3 sets:

15 back ext.

15 GHD sit-ups to parallel

15 Evil wheels

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