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12.8.17

Friday 12.8.17   Strength Back Squat 5 x 4 @ 68% w/ 6 sec Eccentric   EMOM(21) 35 DU 12 GHDSU 100′ Sled Push (45/25)   Competitors Squat Snatch w/ 3 sec Liftoff 5 x 2 @ 75% [...]

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12.7.17

Thursday 12.7.17   “Pope Steve I” 7 Rds. 7 Cal on anything 7 Wall Balls (30/20) 7 Cleans (115/85)   Competitors Negative Split 2k Row   WOD 2 5 Rds. 20 Thrusters [...]

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12.6.17

Wednesday 12.6.17   Strength Back Squat 5 x 1 @ 93% w/ 4 Box Jumps @ 90%   “Buffalo Chicken Dip” 150 Walking Lunges w/ Wall Ball (20/14) anywhere over chest   [...]

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12.5.17

Tuesday 12.5.17   Strength 1 RM Jerk   “Showlderz” 6 Rds. (add 3 reps each round 3-6-9-12-15-18) Push Press (115/85) Pull-Ups Clapping Push-Ups   Competitors Triple TBT [...]

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12.4.17

Monday 12.4.17   Strength Back Squat 3 x 2 @ 83% with 3 sec Eccentric and 6 Max Height Jump Squats   “Flame Retardant” 6-5-4-3-2-1 Deadlift (405/275) Strict Ring Muscle-Up [...]