6199 Dressler Rd. NWNorth Canton, OH, 44720 

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July 31, 2016

Strength:

Back Squat 

Wod: 3 Rounds: 

10 Hang Squat Clean (115/80)

70 Double unders

July 28, 2016

Strength:

Push Press

Wod:

In 10 minutes

1000m Row

IN REMAINING TIME

AMRAP:

5  strict pull ups

10 toes to bar

15 lunges

July 27, 2016

Strength:

Front Squat with Pause

Wod:

3 rounds

15 hand stand push ups

5  full snatch (135/95)

15 box jumps (24/20)

July 26, 2016

Strength:

Bench press

Wod:

6 min AMRAP:

15 deadlifts (155/105)

30 pop squats

REST 3 MIN

3 min AMRAP:

5 deadlifts (225/155)

10 pop squats

July 25, 2016

Strength:

deadlift

Wod: 2 rounds

30 Med ball Sit Up (20/14)

15 chest to bar

30 Burpees

15 chest to bar

July 25, 2016

Strength:

Push press

Wod: 

Every 3 minutes complete:

250m run

10 thrusters (95/65)

July 21, 2016

Strength:

Strict Press

Wod: 7 RFT:

10 Wall Ball (20/14)

10 Pull Up

July 20, 2016

Strength:

Front Squat 

Wod:

500m Row

20 hand stand push ups

40 V-Ups

80 Double unders

40 Kettlebell swings (55/35)

20 Hand stand push

500m Run

July 19, 2016

Strength:

Deadlift 

Wod: 4 RFT:

10 Goblet Lunge (55/35) 

5 KB Push Press (R)

10 Goblet Lunge

5 KB Push Press (L)

July 18, 2016

Strength: 

Back Squat 

Front Squat 

Wod: 9-7-5:

Muscle Ups

Power Cleans (185/125) 

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