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July 2018

2018-07-19

Warm up 400m row 3 rounds 15 wall balls 10 hang clean + strict press (45/35) 10 good mornings (45/35) 15 sit-ups WOD 4 rounds (30 min cap) 50 d/u 25 hip extensions 15 front rack lunges (135/95) 10 t2b Total: 3 rounds 26:04 After first round did sit-ups instead …

2018-07-15

Warm up Wash 2 cars (Kat’s and Grant’s) WOD 30 min AMRAP (split evenly) 200m sled pull (90#) 50 sit-ups 40 burpee box jumps 30 kb swings (1.5/1) 20 goblet squats 10 pull-ups Total: 2 rounds (10:22 first round. Started second round at 13:15 and ended at 26:41 for a …