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Group PVC Snatch
31heroes photo
CF Kids
Gr Farmers Carry
Caitlin Tire Flip
19
Oct

Monday

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Front Squat
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1×5 @ 80%
1×5 @ 85%
2×3 @ 90%
1×2 @ 95%
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pause squats
2×3 @ 65%
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slow descent, 3 mississippi pause, explode up
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L2   Minus 10%

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EMOM-12
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10 Burpees
:30 Pull ups
odd/even
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Score is total Pull ups
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L2   7 Burpees,  Banded Pull ups
L3   Modified Burpees,  Ring Rows
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18
Oct

Sunday

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Dagnabbit
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In Teams of 2
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AMRAP-20
Row 1K
50 Sit ups
25 Deadlifts 225/155
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L2   155/105
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17
Oct

Saturday

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15370257209_d97450266fCongrats to Wheels and Lopes – Florian’s first Power Couple
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Saturday Morning Beatdown

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One-sided
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800m
21 Rt DB Snatch 50/35
21 Lt DB Snatch
400m
15 Rt DB Thruster
15 Lt DB Thruster
400m
9 Rt DB OHS
9 Lt DB OHS
800m
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L2   Scale Wt w/ KBs & DBs
L3   Scale Wt w/ Barbell 75/35 or lighter
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16
Oct

Friday

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Baller on Deck
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In Teams of 2 complete:
Row 5K
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Every 1k perform 30 Parallette Facing Burpees as a team – ending with burpees

Must jump over the parallette to complete the rep
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15
Oct

Thursday

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1 Squat Clean + 2 Push Press
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work up to a heavy single
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Shiver Me Timbers
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EMOM-12
:30 Power Clean 135/95
:30 Jerk
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odd/even
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L2   95/65
L3   75/35
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