July 28

July 28

Partner WOD Buy in: 800 m run with your partner Right into: 50 KTE + Plank hold 50 DB thrusters (25/35) + straight arm plate hold (straight out in front of you) (10/25#) 50 pull ups + wall sit 50 box jump overs + bar hang cash out: 800 m run with...

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July 27

July 27

Strength/Skill: 4 sets Single arm DB front rack lunges down and back (35/50) WOD AMRAP 5:00 100 m run 5/5 single arm DB hang snatch (35/50) 12 AMSU rest 2:00 AMRAP 5:00 12 AMSU 5/5 single arm DB snatch (35/50) 100 m run rest 2:00 1000 m row or...

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July 25

July 25

WOD 1: 21-15-9 DB front squats (35/50) KB swings (35/53) Run 400 m after each set WOD 2: 15:00 Ascending ladder. How far can you go? 3 DB burpee step ups 3 Wall balls 3 AMSU 6 DB burpee step ups 6 Wall balls 6 AMSU 9 etc

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July 23

July 23

Strength/Skill: 3 sets 1 minute wall sit 30 second rest 1 minute plank hold 30 second rest WOD 20:00 AMRAP 12/15 calorie Assault bike Bear crawl down and back 100 single unders 20 second hanging “L” hold

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