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Workouts for Thursday, July 6th - Friday, July 7th- Saturday, July 8th

Workouts for Thursday, July 6th - Friday, July 7th- Saturday, July 8th

Thursday, July 6th: 

Conditioning:

Every 5 Minutes for 30 Minutes (6 Rounds)

400m Run

5 Burpees

10 KB Swings (70/53)

*Score = Fastest and Slowest Rounds


Friday, July 7th: 

Strength: Dead Lift

1x5 @ 67.5%1RM

1x3 @ 72.5%1RM

1x1 @77.5% 1RM

1x5 @ 72.5%1RM

1x3 @77.5%1RM

1x Max Reps @82.5%1RM


Conditioning:

3 Rounds for Time

3 Muscle-Ups  or 6 Pull-Ups

6 Handstand Push-Ups or 12 Push-Ups

9 Toes to Bar


Saturday, July 8th:

Conditioning: Partner Open Workouts

In groups of 2 (1 Working/1 Resting)


From Minute 0:00-14:00

Open Workout 15.3

14 Minute AMRAP 

7 Muscle-Ups 

*Scale =7 Pull-Ips and 7 Push-Ups 

50 Wallballs (20/14)

100 Double Unders or 200 Singles


Rest From Minute 14:00-19:00 


From Minute 19:00-29:00

Open Workout 13.2

10 Minute AMRAP

5 Shoulders to Overhead (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24/20)


Rest From Minute 29:00-34:00 


From Minute 34:00 - Finish

Open Workout 15.5

For Time:

27-21-15-9

Calorie Row

Thrusters (95/65)



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