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Wednesday, July 11th, 2012

Strength: a) Weighted Planks: 4x30sec b) Max Height Box Jump: 15min WoD: 3 Rounds (40s work/20sec rest) -KB Swings -Sit-Ups -Burpees

Friday, June 29th, 2012

A/C is ON!! Strength: Sumo Deadlift: 5×4 WoD: Partner WoD: *Scale Accordingly* Together Complete: 100-150 KB Power Bombs 100-150 Pull-Ups 100-150 Clapping Push-Ups

Tuesday, June 12th, 2012

Strength: a1)Front Squat: 4×5 a2)Farmer Carry: 4x40m -rest adequately WoD: 3Rds (45s work/15s rest) -Lateral OTB Jumps -Lunge w/plate -RKC Swing -Hollow Hold

June 1st, 2012

Strength: a1)Box Squat: 5×3 a2)Prowler Push: 20m WoD: 2Rds 5min work/90sec rest -5 MedBall/Stone Press -10 Pull-Ups -15 RKC Swings