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July 2018

2018-07-28

Warm up Vacuum cars WOD 25 min “Dice” with Kat 1 – push-ups 2 – med ball cleans 3 – sit-ups 4 – box jump 5 – double unders 6 – over shoulder boulder drop (70# ball) Totals: 35, 26, 99, 25, 140, 33 Rounded up for cool down: 5, …

2018-07-27

Warm up 800m run 10 bear complex with barbell (d/l, hc, fs, pp, bs) 50′ burpee broad jump WOD Metcon AMPRAP 15 min 3 deadlifts (135/95) 3 hang cleans 3 shoulder to overhead 3 back squats Total: 8 rounds + 3 D/L (didn’t do full warm up, not feeling well)

2018-07-25

WOD Heavy 17.5 (30 min cap) 10 rounds 9 thrusters 35 d/u Official WOD weight is 95/65 Total: 5 rounds completed in approximately 16 min (95) WOD 2 10 min EMOM 2 strict pull-ups 2 ring dips Total: 10 rounds complete (20 pull-ups, 20 ring dips)

2018-07-22

WOD “Dice” with Kat Partner WOD 30 min AMRAP 1 – box jump (30″) 2 – over shoulder boulder drop (70#) 3 – thruster (75/55) 4 – atomic sit-ups (25#) 5 – SDHP (75/55) 6 – d/u (x5) Total: 24, 38, 31, 34, 21, 115 (did final cool down round …