2/2/17 Warm Up: Loosen up, pvc work, 2x 200m row 10 air squats 10 sit ups 20 mountain climbers 8 push ups 8 ring rows EMOM: 8 Even :30 hand stand hold/ practice kick ups (5) odd 7-10 G2OH w/plate 45/25 WOD: A) 4RFT 15 Box Jump overs 24/20 10 Wall Balls 20/14 25 Doubles/75…

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1/31/17 Warm up: 1x 20 Jumping jacks 20 M. climbers 20 sit ups 10 push ups 10 ring rows 10 bridges w/bar Strength: Front squats 5 5 3 3 2 2 1 1 1 Building to a heavy single. Wod: AMRAP 12 4 Thrusters 95/65 Knees to Elbow (ascending by 2’s) example: 4 thrusters 2…

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