Thursday 8/16

1. Skill: Movement Prep   2. EMOM x 20 Minutes (4 Rounds):     1st: Run 200m     2nd: 12 Dumbbell/Kettlebell Lunges (50/35, hand, weight at sides)     3rd: Row 16/14 Calories      4th: 12 Box Jump Over (30/24″)     5th: Rest   *SAVE THE DATES* -Friday, August 24th @ 7:15pm: Iron…

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Wednesday 8/15

1. “Complex Fran”     For Time:     7 Bar Muscle Ups     7 Chest-to-Bar Pull Ups     7 Chin-Over-Bar Pull Ups     21 Thrusters (95/65)     5 Bar Muscle Ups     5 C2B Pull Ups     5 Pull Ups     15 Thrusters     3 Bar Muscle…

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Tuesday 8/14

1. Skill: Movement Prep   2. “Jump City”     For Time:     1 Round:     Run 800m     80 Double Unders     21 Hang Power Cleans (135/95)     2 Rounds:     Run 400m     40 Double Unders     15 Hang Power Cleans     3 Rounds:    …

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Monday 8/13

1. EMOM x 6:     Evens: :30s Max Rep Strict Handstand Push Up     Odds: :30s Max Rep Toes-to-Bar   2. 3 Rounds For Time:      7 Overhead Squats (165/115)     21 Lateral Burpee Over Barbell   *SAVE THE DATES* -Friday, August 24th: Iron Horse Rock Climbing Social! Details coming!   -Friday, August 31st: Free Friday! Bring…

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