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June 2015

2015-06-30

Strength Strict Pull-ups 5 sets x 3-8 reps *Rest 30-45 seconds between sets WOD 15 min AMRAP: 10 hang power snatch (95/65) 400m run Total: 4 rounds + 50m Rx

2015-06-28

WOD For time: 1000m row 45 thrusters (45/35) 30 pull-ups 45 hang squat cleans (45/35) 1000m row Time: 21:34 Rx 

2015-06-26

Mental Toughness WOD 400m farmer carry 50 walking lunges 25 pull-ups 50 box jumps (24/20) 25 goblet squats 50 double unders 25 knees to elbows 50 russian swings 25 ghd sit-ups 50 wall balls 25 db hang squat cleans 3 rope climbs Cash Out: 400m sled pull (90/65) Time: 35:46 …

2015-06-23

WOD5 min AMRAP: Shoulder to Overhead (115/80) *Every time you drop the bar, do 5 burpees Rest 3 Minutes 5 min AMRAP: Hang Clean (115/80) *Every time you drop the bar, do 30 D/U Total: 36, 26 Rx

2015-06-22

Strength 6 min EMOM 1 power snatch + 1 squat snatch + 2 OHS @ 75-80% 1RM snatch WOD 10 rounds: 200m run 30 D/U Time: 20:16 Rx and 80# on the strength 6 min EMOM.