Sat 140117

Partner WOD 2000m row, Swap every 500m 100 push press 95/65lb, Swap @50 30 muscle ups Swap Every 5 reps

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Sat 311216

10 rounds for time of: 10 Pull-ups 10 Ring dips

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Thur 291216

Rest day Mobility Skill:Kettlebells Catch up Day

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Monday 261216

Boxing Day 150 burps for time. Gym Closed today.

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Sun 251216

Rest day Merry Christmas Closed today

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Sat 241216

5 rounds of: Wall ball 50 shots with 20 pound ball L-Pull-ups 15 reps

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Fri 231216

As many rounds in 20 minutes as you can of: Row 250 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 reps

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Fri 301216

21-18-15-12-9-6 and 3 reps of: Kettlebell swing 24/16 Toes 2 bar

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The 221216

A many rounds in 20 minutes as you can of: Handstand push-ups 5 reps Bench press 135 pounds, 10 reps Push press 95 pounds, 15 reps Dips 20 reps

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Wed 211216

Rest day Mobility Skill:Pull ups Catch up Day

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