Monday 180618
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Running DrillsSpecialty Deadlift 5×3-Pull from a deficit, trap barbell, chains, bands, etc.Squat Box Jump 3xRun 800mThruster 135#/95# 30xRun 800m

Friday 180615
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“Badger”Squat Clean 95#/65# 30xPull-ups 30xRun 800m3 Rounds

Thursday 180614
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Front Squat 3xBox Jump 3xWork every 2 minutes-5 RoundsShuttle Sprint 25m/25m8 minute EMOMRow 1K

Wednesday 180613
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Odd: Push Jerk 3xEven: Skin the Cat or tally 30s of Protraction and RetractionWork every 90s-10 RoundsHang Power Snatch 95#/65#Toes to Bar 21-15-9x

Tuesday 180612
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Odd: Clean 3xEven: Accessory Work Work every 90s-10 Rounds“Nancy”Run 400mOverhead Squat 95#/65# 15×5 Rounds

Monday 180611
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Tabata One Arm Sott Press HoldWall Facing Handstand Hold 60s, Knuckle Hang 60s, Hollow/Arch Body Rocks 10x each-3 RoundsBent Arm Work every 90s-10 RoundsBurpees/Row for calories/Double Unders Work for 60sAir Squat/Row easy/Single Unders-Flush for 60sRest 60sCycle through each for a … Read More

Friday 180608
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“Harper”Chest to Bar Pull-ups 9xPower Cleans 135#/95# 15xSquats 21xRun 400m with 45#/35# plate23 minute AMRAPPhoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter … Read More

Wednesday 180606
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Pause Back Squats (35X2) 5×3Work every 2 minutesSprint 50m8 minute EMOM“Isabel”Snatch 135#/95# 30x

Tuesday 180605
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Shoulder Press 3×8Single Leg Good Morning between setsDouble Unders 3