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May 31, 2018

15 min AMRAP
40 Abmat Situps
30 Pushups
20/15 Cals Bike
1 Rope Climb
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Warmup/Mobility (15 mins)
Strength/Skill: (8 mins)
- 8 EMOM Max Unbroken Strict Pullups
WOD (15 min)

Cool Down / Clean Up

May 30, 2018

For Time (12:00 cap)
27 Wallballs + 200m Farmer Carry
21 Wallballs + 200m Farmer Carry
15 Wallballs + 200m Farmer Carry
  9 Wallballs + 200m Farmer Carry
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Warmup/Mobility (15 mins)
Strength/Skill: (20 mins)
- 6 sets to establish...

May 29, 2018

6 min AMRAP with a partner
6 G2O with plate 45/25#
Partner does 30 Mountain Climbers After (1=1)
*** Rest 3 Minutes ***

7 min AMRAP with a partner
7 Hang Power Snatch (115/75) (95/65) (75/55)
Partner holds Hollow Body During
*** Rest 3 Minutes ***

8 min AMRAP with a...

May 28, 2018

Strength/Skill:
Spend 6 sets and no more than 20 minutes establishing a 5 rep max TNG deadlift. We know you’re probably still sore, but try to get this baseline in the books!

Conditioning:

5 RFT

5 Power Cleans (155/105) (115/75) (95/65)

10 T2B

20 DU

May 27, 2018

Classes at 9:00 and 1:00, with Open Gym between. Happy Memorial Day!!! 

May 24, 2018

MURPH TOMORROW!!! Exceptional Athletes warmup at 9:00...Welcome at 9:45...Rx heat warmup at 10:00 and launches at 10:15.  Modified heat launches at 10:25. Pot Luck cookout immediately after!!!

Conditioning:

20 min AMRAP
60 DU
30 Abmat Situps
20 Hang Power Cleans (135/95)...