20131110

9 & 10 am:

3x:
1 min max wall balls
1 min max med ball cleans
1 min max wall ball situp
1 min max russian twists
1 min max overhead lunge with ball
1 min rest

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20131113

1 min max of each:
Jumping pullups
Tire flips (in partners)
Kettlebell swings
Situps
Medicine ball cleans
Squats
Burpees
Rest 1 min then repeat all movements

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20130926

9:30 a.m.

12 min AMRAP
Partner 1 holds a plank while partner 2 completes 1 round of:
3 toes-to-bar
6 medicine ball cleans 14#
9 jumping lunges

Partners switch back and forth for 12 minutes

Score is total number of rounds between two partners

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20130206

Warm-up: standard warm up; sub 3x3 negatives for pull-ups

Skill: medicine ball clean

Workout: 21-15-9 pull-ups (jumping pull-ups), medicine ball cleans, walking lunge with ball overhead

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