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Every 2-minutes for 8-minutes (4 sets): Jerk-Grip Overhead Squat x 3 reps @ 3311B.


Scheduling Reminder: We will be following a holiday schedule on Friday, November 11, 2016 in honor of Veteran's Day - am and am classes only. For time:100 Double Unders60 Pull-Ups30 Strict Handstand Push-Ups50 Double Unders30 Pull-Ups15 Strict Handstand Push-Ups C.

Every minute, on the minute, for 10 minutes: Push Press x 1 rep Take 10 minutes to build to today’s heavy single. Against a 10-minute running clock, complete the following: Run 800 Meters Immediately followed by…As many rounds and reps as possible of:30 Double-Unders20 Wall Ball Shots (20/14 lbs to 10')10 Ring Dips Please catch ball for good rep. Every minute, on the minute, for 5 minutes: Front Squat*Set 1 – 2 reps @ 60%*Set 2 – 2 reps @ 65%*Set 3 – 2 reps @ 70%*Set 4 – 1 rep @ 75%*Set 5 – 1 rep @ 80%Rest one minute, and then…Every two minutes, for 10 minutes (5 sets): Front Squat*Set 6 – 85% x 1 rep*Set 7 – 85-90% x 1 rep*Set 8 – 90+% x 1 rep*Set 9 – 90+% x 1 rep*Set 10 – 90+% x 1 rep B.

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For the sake of the animals, please consider joining PAWS.


Complete as many rounds and reps as possible in 7 minutes of:7 Thrusters (135/95 lbs)7 Toes to Bar7 Box Jumps (24″/20″)C.

"Optional"For efficiency:50 Hand Plank Shoulder Taps50 Tuck Rocks50 V-Ups We are excited to test out a competition group at 808!


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