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Friday, May 31st, 2019

Friday, May 31st, 2019 Metcon WOD: Metcon (Time) For Time:1-2-3-4-5-6-7-8-9-10: Pull Ups10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) * 15-minute time cap.

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Wednesday, May 29th, 2019

Wednesday, May 29th, 2019 Weightlifting A): Front Squat 10 minutes to establish:2 Pause Front Squat (2 sec pause) B): Hang Clean 10 min to establish:1

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Tuesday, May 28th, 2019

Tuesday, May 28th, 2019 Metcon WOD: Metcon (AMRAP – Reps) AMRAP 20:400 Meter RunMax Toes to Bar *Score will be total Toes to Bar completed.

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Saturday, May 25th, 2019

Saturday, May 25th, 2019 Metcon WOD: Murph (Time) For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear

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Friday, May 25th, 2019

Friday, May 25th, 2019 Weightlifting SWOD: Snatch 15 Minutes:3 Snatches (Squat) *Complete with a lifting buddy.*Dump every rep.*Suggestion: Start at 60% end at 80% Metcon

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Thursday, May 23rd, 2019

Thursday, May 23rd, 2019 Metcon WOD: Metcon (Time) 3 Rounds:30 AbMat Sit-ups15/10 Calorie Assault Bike10 Strict Pull-ups 200 Meter Farmers Carry (53/35) 2 Rounds:30 AbMat

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Wednesday, May 22nd, 2019

Wednesday, May 22nd, 2019 Metcon WOD: Metcon (AMRAP – Reps) Teams of 3:AMRAP 7:50 Back Squats (155/105)50 Back Squats (185/125)AMRAP Back Squats (225/145) Rest 3

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Tuesday, May 21st, 2019

Tuesday, May 21st, 2019 Metcon WOD: Metcon (Time) 3 Rounds:15 Power Cleans (115/80)20 Push-ups 2 Rounds:27/21 Calorie Row75 Double Unders 1 Round:35/25 Calorie Assault Bike

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