Wam Up
Foam Roll
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3 x 2 Minute Bas
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Clean +Front Squat+ Hang Clean
1 Every 30 Seconds for 10 Minutes

Then

6 x 3 OHS
5 x 5 Box Squat

NATE:

Amrap in 20 min:


2 Muscle ups
4 Handstand pushups
8 KB swings (2p/1.5p)

Workout:
Bent Over Row/Pull-up:
8/8 @ 95#
8/8 @ 105#
6/6 @ 115#
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Three rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups

Five rounds for time of:
135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps

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Navigation Practice

Foam Roll:
3 x 2 Minute Rds Bas
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155lbs Tabata Squat
2 Minutes Rest
155lbs Tabata Bench
2 Minutes Rest
185lbs Tabata DL

Saw this picture and decided to make an upper body forearms crapout wod

"Leader Must Not Fall"

Pull Ups(Unbroken) + 20sec Bar Hold + Ring Dips(Unbroken) + 20sec L Sit
10-9-8-7-6-5-4-3-2-1 reps of each

So 10 unbroken pull ups+20 sec Bar Hold+10 unbroken ring dips+20 sec L sit
repeat down ladder

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155lbs Tabata Squat
155lbs Tabata Bench
185lbs Tabata DL

Have been lazy about updating this week:

Monday: Kayak - My technique has been improving I'm keeping up with a lot of the advanced guys

Tuesday: Had a business fuction

Wedseday:

"Elizabeth"
21-15-9 rep rounds for time of:
Clean (135)
Ring Dips

Navigation practice Map reading, Coordinates, Plotting, Pace counting, Taking a bearing, Dead reckoning.