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SATURDAY 7/22/17

A) Bench Press [email protected]% [email protected]% [email protected]% 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 [...]

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WEDNESDAY 7/19/17

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

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MONDAY 7/17/17

A) Back Squat [email protected]% [email protected]% [email protected]% B) 15 min AMRAP: 0:00-8:00 70/60 Cal Airdyne (RX) or Row Max Wallballs w/ remaining Clock *Rest 1 min 9:00-15:00 5x Clusters (115/75) 5x Lateral Burpees Over Bar [...]

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FRIDAY 7/14/17

A) Strict Press 3@ 70% [email protected]% [email protected]% B) “CHELSEA” 30 min EMOM: 5x Pull-Ups 10x Push-Ups 15x Air Squats ——–OR——– 3x Pull-Ups 6x Push-Ups 9x Air Squats

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WEDNESDAY 7/12/17

A) Back Squat [email protected]% [email protected]% [email protected]% B) 10 min EMOM: Odd: 10x Front Racked Reverse Lunge Steps (5/leg) Even: 4x Strict Pull-Ups C) 4 Sets Of; 100m Sprint *Walk back and Repeat