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Friday, January 6th, 2017

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength Deadlift 1 rep max Conditioning Alternating every minute on the minute: 3 Deadlifts @ ~70% of 1 rep 30 Seconds max Double Unders/Singles **Record DU/Singles Compare to February 8, 2016 BURN CLASSES For time: 400 meter run 50 Alternating DB Snatch (45#/35#) …

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Thursday, January 5th, 2017

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Conditioning For time: 60 cal row, then, 4 rounds of: 15 Burpees 15 Pull-ups 30 Sit-ups    

Tuesday, January 3rd, 2017

STRENGTH & CONDITIONING CLASSES Warm-up Run 400m/Row 500m Active stretch/Mobility Conditioning 4 rounds for time of: 200 meter farmer’s carry 20 DB Snatch 30 Russian Twists

Friday, December 30th, 2016

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Conditioning 5 rounds for time of: 9 Wallball Sit-ups (20#/14#) 15 Wallballs 21 Box Jumps (24″/20″)    

Wednesday, December 28th, 2016

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength Push Press Find a 1 rep max Conditioning 24 – 18 – 12 – 6 reps for time of: Push Press (115#/75#) Kettlebell Swing (55#/35#)      

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