Thursday 7-6

1. Performance: Strict Chest-to-Bar Pull Up 3×10, rest 2:00 between sets. OR Fitness: Strict Pull Up+Negative 3x(2+1)x2-3 reps*, rest 2:00 between sets. 2. 15 Minute AMRAP: 50 Cal Row 40 Overhead Walking Lunges (45/35 Plate) 30 Toes-to-Bar 20 Muscle Ups *Lower down slowly for 3-5s on negative. NOTE: If you are competing in our In-House…

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Tuesday 7-4

1. Skill: Movement Prep 2. “Rankle” 20 Minute AMRAP: 6 Deadlifts (225/155) 7 Burpee Pull Ups 10 Kettlebell Swings (2/1.5) Run 200m 🙂 U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed…

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