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Ralph

Monday October 23

October 23, 2017

Part 1 Jerk 3-3-3-2-2-2-1-1-1 Part 2 5 rounds for time: 15 Burpees w/ lateral hop over bar 12 Toes to Bar 9 Push Jerks (155/105)

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George P.

Sunday October 22

October 22, 2017

Complete as many rounds as possible in 10 minutes of: 10 Burpee Box Jumps (20") 10 Squat Cleans (155/105)

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Maureen

Saturday October 21

October 21, 2017

With a partner, perform 4 alternating sets each of: 15 Calorie Row + 15 Double KB Deadlifts (32kg/24kg) 15 Calorie Row + 15 DB Push Press (50/35)

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April

Friday October 20

October 20, 2017

Part 1 Back Squat 10 sets of 2 reps Part 2 8 sets of: 20 seconds of max Hang Power Cleans (95/65) rest 10 seconds 20 seconds of max Air Squats rest 10 seconds

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Christine

Thursday October 19

October 19, 2017

Set 1: Run 800 meters 40 CTB Pullups 40 Burpees rest exactly 3 minutes Set 2: Run 600 meters 30 Bar Muscle Ups 30 Handstand Pushups rest exactly 3 minutes Set 3: Run 400 meters 20 Ring Muscle Ups

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Sam

Wednesday October 18

October 18, 2017

Part 1 Power Snatch + 2 Overhead Squats Perform a set every 2 minutes for 20 minutes (10 sets) Part 2 Complete as many rounds as possible in 10 minutes of: 30 Double Unders 1,2,3,4,5...Power Snatch (115/80) 1,2,3,4,5...Overhead Squat

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Alec

Tuesday October 17

October 17, 2017

5 rounds for time: 5-4-3-2-1 Rope Climbs 25-20-15-10-5 Dips (Bar) 100' Sandbag Carry (200/150)

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