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Monday 080315

MOBILITY Foam Roll Thoracic Spine Smash KB Chest Stretch BW Row 500m -then- 2×1:00 Prone Hollow Hold 2×0:30 30 Degree Handstand Hold SKILL/STRENGTH 5RM Pull Up WOD For Time: 1:00 HS Hold 40 KB Snatches (24/16kg) 40 OH Lunges (135/95#) 40 KB Snatches (24/16kg) 1:00 HS Hold *if you can walk on your hands, do…

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Saturday 080115

Please join us for some fun in the sun.  We are taking our WOD outside and hitting the beach!   All friends, family and children are welcome. Robert Moses Field 5 10AM 600 Robert Moses State Pkwy, Babylon, NY 11702   Please make sure to bring lots of water and a towel.      …

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Friday 073115

MOBILITY Foam Roll Hip Openers 5 Way Banded Shoulder Stretches BW 8 min amrap 20 G2O, 20 squats w 25/45 plate. Emom 3 burpees SKILL/STRENGTH 4X ME HSPU WOD Alternating EMOM for 20 minutes: Sprint 100m 10 Burpees to a plate (as fast as possible)

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Thursday 073015

MOBILITY Your Choice BW Row 500M Tabata Hollow Rocks Tabata Arch Rocks Pullups 9,9,8,7,6 SKILL/STRENGTH Muscle Up Progressions WOD For time: Run 1 mile 100 Double Unders Row 2K

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Wednesday 072915

MOBILITY Foam Roll Psoas Smash Thoracic Spine Smash BW 3 Minutes Double Under Practice 2×10 Handstand Straight Arm Hip Taps 2×1:00 Prone Hollow Hold Pullups 9,8,8,7,6 SKILL/STRENGTH 1 RM 3 Position Clean WOD 12 minute AMRAP of: 10 TTB 20 Wall Balls 20/14# 30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

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Tuesday 072815

MOBILITY Foam Roll Box Hamstring Stretch w KB KB Chest Stretch BW Run 400M 2 Rounds: 10 Lunges 10 Burpees Pullups 9,8,7,7,6 SKILL/STRENGTH 3X5 Strict Press WOD 5 rounds of: 35 KB Swings 24/16kg 15 Burpees Rest 2:00 between rounds.

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Monday 072715

MOBILITY Agile 8 Box Shoulder Stretch Wrist stretch BW 3 Minutes Double Under Practice 2 Rounds: 10 Wall Squats 20 Med Ball Twists Pullups 9,8,7,6,6 SKILL/STRENGTH 3X5 Back Squat WOD For time: 8 deadlifts 145/105# 7 cleans 6 snatches 8 ring rows 7 chest-to-bar pullups 6 bar muscle ups 6 deadlifts 145/105# 5 cleans 4…

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