6199 Dressler Rd. NWNorth Canton, OH, 44720 

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June 30, 2016

Strength: none 

Wod: 4 rounds

20 Russian kettle bell swings (70/55)

250m alt arm farmer carry*

*switch arm at markers around building**

**7 goblet squats at each marker

June 29, 2016

Strength: 5 rep max deadlift

Wod:

100 double unders

90 mountain climbers

80 pop squats

70 hollow rocks

60 lunges

50 supermans

40 box overs

30 v-ups

20 pull ups

10m hand stand walk

June 28, 2016

Strength:

none

Wod: 22 min amrap

400m run

15 hand release push ups

10 overhead squats (115/75)

3 muscle ups - bar/ring OR 6 C2B

June 27, 2016

Strength: hang snatch 

Wod: 3 rounds

1 min ME wall ball (20/14)

rest 30 seconds

1 min ME hand stand push ups

rest 30 seconds

1 min ME calorie row

rest 30 seconds

June 26, 2016

Strength: 

3 rep max back squat

Wod:

6 min amrap

6 thrusters (95/65)

6 burpees

2 wall climbs

rest 2 minutes

complete rounds plus reps 

from amrap for time

June 23, 2016

Skill lift: clean and jerk

Wod: 5 rounds

5 power cleans (135/95)

8 pull ups

5 shoulder to overhead (135/95)

20 hollow rocks

June 22, 2016

Strength: back squat

Skill: 1rm max height box jump

Wod: 21-15-9-15-21

toes to bar

pop squats

ground to overhead (plate)(45/35)

June 21, 2016

Strength A: deadlift

Strength B: strict pull ups

Wod: death by 10m

10m run emom, add 10m each minute

cash out(optional, un-scored)

4 rounds

250m run

5 tire flips

June 20, 2016

Strength A: bench press

Strength B: push ups

Wod: 18 min emom

rotate each minute

1- 150m row

2- 8 hand stand push ups

3- 15 wall balls

June 19, 2016

Skill lift: 3 postion snatch

Wod: 20 min amrap

10 overhead squats (95/65)

25 double unders

10 front rack lunges (95/65)

25 v-ups

10 power snatches (95/65)

25 burpees

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