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Wednesday 140730

Happy Birthday to the CFO Future WIFE!

1) Rack pulls 5×5

Advanced:

“Tanya Bowles”

2) 2 rounds for time of:

400m run
10 thrusters 155/105#
15 power cleans 155/105#
3 rope climbs

Intermediate:

2) 2 rounds for time of:

400m run
10 thrusters
15 hang power cleans
9 strict supinated pull-ups

Baseline:

2) 2 rounds for time of:

400m run
10 dumbbell thrusters
15 Kettlebell swings
12 Ring rows

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Tuesday 140729

Advanced:

For time:

50 burpees

50 Ring dips

50 burpees

Intermediate:

For time:

50 burpees

50 Supported Ring dips

50 burpees

Baseline:

For time:

50 burpees

50 bench dips

50 burpees

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Monday 140728

1) Back squat 3 (80%) – 3 (85%) – 3+ (90%)

2) Bench Press 3 (80%) Р3 (85%) Р3+ (90%)

3) 3 sets:

Y’s, T’s, W’s 10/pos.

5 Tall box jumps

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