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SATURDAY 7/22/17

A) Bench Press
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B) Partner Chipper:
Row 1000m *Switch Every 250m
3Rds Of:
10x Seesaw No-jump Burpees
10x Seesaw Knees 2 Elbows
2x Wall Climbs (1 each)
400m Run
*Rest 2 min
3 Rounds Of:
Run 400m
2x Wall Climbs
10x Seesaw Knees 2 Elbows
10x Seesaw No-Jump Burpees
*Rest 2 min
3 Rounds Of:
10x Seesaw No-Jump Burpees
10x Seesaw Knees 2 Elbows
Run 400m

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FRIDAY 7/21/17

A) Deadlift
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B) 16 min EMOM:
Even: 5x C2B Pull-Ups
Odd: 7x Burpee Box Jump-overs
*Immediately Into*
3 min AMRAP:
5x H.R. Push-Ups
7x Plate Pinch Suitcase Deadlifts (45/25)

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THURSDAY 7/20/17

A) 15 min to complete 3 Rds:
12/side x Landmine Sit-Ups
8x Strict Knees 2 Elbows w/ 3 sec hold @ top
30 sec. Reverse/Weighted Snow Angels
30 sec. Hollow Rocks

B) “Annie Must Die”
For Time:
50x Double Unders
50x Abmat Sit-Ups
10x Russian Twists (70/53)
40x Double Unders
40x Abmat Sit-Ups
10x Russian Twists
30x Double Unders
30x Abmat SIt-Ups
10x Russian Twists
20x Double Unders
20x Abmat Sit-Ups
10x Russian Twists
10x Double Unders
10x Abmat Sit-Ups
10x Russian Twists

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WEDNESDAY 7/19/17

A) Strict Press
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B) 4 Rds For Time:
400m Run
20x Renegade Rows (20/10)
20 sec. Handstand Hold (Wall Facing)
10x Toes 2 Bar