Day

September 20, 2015

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9.21.15

Warm up- 30…20…10 Assault Cals Olympic: 6min EMOM of: Clean Complex (Complex= 1 Hang Squat, 1 Squat Clean, 1 Front Squat) Strength: 3×5 Back Squat...

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9.20.15 MONDAY “DIFIBULATOR”

2 Rounds of: 8min AMRAP of: 20 Pull Ups 30 Push Ups 40 Air Squats 10 Ring Muscle Ups (sub-20 Chin Ups) 15 Burpee Bar...

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9.20.15 SUNDAY “FUN DAY”

ENDURANCE: 8 Rounds of: 500m Row 400m Run 10 Burpee Bar Touch 3min Rest For Time (50min Time Cap) OLYMPIC- Clean n Jerk