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Wednesday 180509

Odd: Z PressEven: Skin the Cat or Tally up 30s of Protraction and RetractionWork every 90s-10 RoundsShoulder to Overhead 115#/75#Toes to Bar Burpees Work 25s/Rest 40s5 Rounds

Monday 180507

Odd: Split Jerk Left/Right and PushEven: Chin-up HoldWork every 90s-10 Rounds“Hanging Elizabeth”Hang Power Clean 135#/95#Ring Dips 21-15-9x

Friday 180504

“Jenny”Overhead Squats 45#/35# 20xBack Squat 45#/35# 20xRun 400m20 minutes AMRAPU.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old … Read More

Wednesday 180502

TabataDouble UndersBox JumpsBurpees Russian Kettlebell SwingsRest 1 minute between then establish a 1RM of an Overhead Squat in 15 minutes

Tuesday 180501

Odd: Shoulder Press 5xEven: Weighted Pull-up 5xWork every 90s-10 RoundsOdd: Shuttle Sprint 50m/50mEven: Row for calories 20 minute EMOM