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5/16/19 | Thursday

5/16/19 | Thursday. Skill/Strength: Muscle Up Technique: Alternating EMOTM: False Grip Pull Up Negative. Max Ring Support Hold. Workout of the Day: For Time: 50

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7/27/17 | Thursday

7/27/17 | Thursday. Strength: Pause Front Squat x 1. Workout of the Day: AMRAP in 13 Minutes: 21 Front Squats (115/75#), 15 Kettlebell Snatches (53/35#),

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2/8/17 | Wednesday

2/8/17 | Wednesday. Strength: KB complex: 8 KBSwings + 6 Goblet Squats + 4 Lunges + 2 KBSnatch. x 5 Rounds (not for time). Workout:

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1/3/17 | Overhead Squats

1/3/17 | Tuesday. Strength: Overhead Squats x 2. Workout of the Day: AMRAP 10 of 5 KB Snatch (53/35#), 7 Burpees, 9 Wall Balls. Compare

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7/28/16 | Press

7/28/16 | Thursday. Strength: Press. Workout of the Day: With a 10 min cap, complete as much as possible: 2-4-6-8-10-12-14…etc of KB Snatch (each arm),

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5/18/16 | Wednesday

5/18/16 | Wednesday Strength: Tabata L-Sits.  Skill: KB Snatches.  Workout: 21-15-9-6-3 reps of Kb Snatch, Box Jumps. 

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3/7/16 | Split Jerks

3/7/16 | Monday. Strength: Split Jerks. Workout of the Day: For time, complete 21-15-9 reps of KB Snatch (each arm), Pull-ups.

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1/28/16 | Back Squat

1/28/16 | Thursday. Strength: EMOTM 8 of 3 Back Squat at 80% of 1RM. Workout of the Day: 5 Rounds for Time of 30 Calorie

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Saturday 110305

Strength: Overhead Squat 3-3-3-3-3 Skill: L-Sit Parallettes WOD: 15-12-9-6-3 reps of KB Snatch Burpees Post OHS weight and WOD time to comments.

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