5 rounds:
400m run
30 box jump 24in
30 wall ball 20lb ball 8.5ft target
31:07
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2010
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September
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- 5 RFT
- 20 Min AMRAP
- Rest Day
- 10 rounds of Deadlifts and Pushups
- AM- 3x1mile repeats; PM- death by pullups
- Fight Gone Bad
- Shoulder Press
- Beast 12
- 3 RFT
- Rest Day
- AM -Nicole PM- Mainsite (subbed)
- 5 RFT:
- Heavy thrusters and jumping muscle ups
- Rest
- Kelly
- Ring Work
- Heavy Fran
- Rest
- "The Seven"
- "Helton"
- Fran
- 5 RFT:
- Overhead Squat 3-3-3-3-3
- Severin
- Linda w/ no bench and one bar
- Split Jerk 1-1-1-1-1-1-1
- 20 min AMRAP
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September
(27)
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