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Thursday July 20th 2017

15 Min AMRAP 

5 Burpee Tuck Jump 

7 Strict Pull Up 

10 Burpee Tuck Jump

7 Strict Pull Up

15 Burpee Tuck Jump

7 Strict Pull Up

20 Burpee Tuck Jump

7 Strict Pull Ups

---Continue increasing burpees by 5

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Tuesday July 18th 2017

For time:

15 foot Rope climb, 5 ascents

145 pound Clean and jerk, 5 reps

15 foot Rope climb, 4 ascents

165 pound Clean and jerk, 4 reps

15 foot Rope climb, 3 ascents

185 pound Clean and jerk, 3 reps

15 foot Rope climb, 2 ascents

205 pound Clean and jerk, 2 reps

15 foot Rope climb, 1 ascent

225 pound Clean and jerk, 1 rep

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Monday July 17th 2017

A: Find a max length Unbroken Hollow hold 

B: Take 20% off of that set, and repeat sets in that time frame till its as hard as your max set

C: 50 Tuck-Pike-Straddle complex 

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Thursday June 29th 2017

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Thursday June 29th 2017

We want to sincerely apologize for any inconvenience we may have caused our loyal followers. Apparently the scheduling system for the workouts glitched and failed to post them. This was completely our fault for not catching this until now. We are sorry, and we assure you we will stay on track now. 

Conditioning

For Time: 

10 Strict Pull Ups

Run 200m

10 Strict MU

Run 400m 

10 Strict Pull Ups 

Run 600m 

10 Strict MU 

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