Wednesday, 6-1-16

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Strength: 5 x 5 of ( 1 + 1/2 back squats ) go down to the bottom position of the squat, come up to half way, back down to the bottom. stand all the way up. That is 1 rep. 4 Rounds for time of: 21 Pistols 18 KB/DB Snatches 15 Kettlebell Swings 53/35 12 Handstand Push-ups

Tuesday, 5-31-16

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Strength EMOM for 5 Mins- 3 Power Snatches, Ascending in weight each set start @ 60% *Rest 2 Mins* EMOM for 5 Mins- 3 OHS, ascending weight starting @ 60 % If you do not have the mobility, you will be doing 5 min of stretching.   13:00 AMRAP 50 Double Unders 3:1 30 Seated Twists 15 […]

Monday, 5-30-16

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  1500m Partner Row 1 person rows while the other holds 2 KB in the rack position. Switch when needed. 53/35 5RDS with a partner 1 Min ME KB SWINGS 1 Min ME Sit-ups 1 Min ME Burpees 1 Min ME Clean & Jerk 135/95 1 Min ME Box Jumps ** 1 minute rest

Saturday, 5-25-16

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Todays Classes 8:30 and 10am monday 9am class only BBQ 1:30 today. MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, […]