6199 Dressler Rd. NWNorth Canton, OH, 44720 

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May 25, 2017

Skill:

double unders

Wod:

contains:

run

clusters 

double unders

May 24, 2017

Strength:

bench press

Wod:

contains:

row

push ups

power cleans

May 23, 2017

Strength:

back squat

Wod:

contains:

box jumps 

taters 

wall climbs

May 22, 2017

Strength:

strict hand stand push ups

strict pull ups

Wod:

contains:

run

single arm kettle bell swings (55/35)

single arm kettle bell swings (55/35)

wall balls (20/14)

May 21, 2017

Strength:

deadlift

Wod:

contains:

toes to bar

burpees

pop squats

May 14, 2017

Strength:
bench press
4x2 at 90%

Wod:
30 wall balls (20/14)
3 overhead squats (135/95)
30 Russian kettlebell swings (70/55)
3 overhead squats (135/95)
30 box jumps (30/24)
3 overhead squats (135/95)
30 box over burpees (20)
3 overhead squats (135/95)
400m run 

May 11, 2017

Strength:

deadlift

Wod:

Tabata switch every 20s/rest 10s

40 toes to bar

200 double unders (400 singles)

60 burpees

May 10, 2017

Skill:

snatch work

Wod:

5 rounds

15 snatches (75/55)

25 sit-ups

May 9, 2017

Strength:

strict press

Wod:

10 rounds

7 goblet squats (55/35)

10 push ups

5 box jumps (24/20)

May 8, 2017

Skill:

clean and jerk

Wod:

21 thrusters (95/65)

21 pull ups

800m run

15 thrusters (95/65)

15 pull ups

400m run

9 thrusters (95/65)

9 pull ups

250m run

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