Thursday 08.21.14

Strength
Hang Cleans: 3, 3, 3, 3, 3, 3

Conditioning
2 Rounds
400 m Run
40 Thrusters (45#)
40 DUs
A 4 Burpee Box Jump Penalty will be added to your work load ever time the Bar is dropped from the rack position during your thrusters and when you trip up on your DUs. Your Burpee Box Jumps will be performed at the end of the two rounds.

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Building Bumpy Backs since 2010 <><

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Wednesday 08.20.14

Strength
Weighted Pull Ups: 3, 3, 3, 3, 3
Weighted Dips: 3, 3, 3, 3, 3

Conditioning
3 Rounds
1 min Row (Cal)
1 min Push Ups
1 min K2E
1 min Rest

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Building a school one <>< at a time =)

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Tuesday 08.19.14

Conditioning
7 min AMRAP
70 m Sprint
7 Burpees

3.5 min Rest

7 min AMRAP
35 DUs
7 KB Swings (as heavy as possible)

3.5 min Rest
7 min AMRAP
7 cal Row
7 Clean and Jerks (95, 65)

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The Phantom Walker

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