Saturday

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The Paul D

Partner Wod

100 thrusters @95/65,while one person is working, the other holds two 35/25 plates(one in each hand) every 10 thrusters, both partners do 10 burpees

Long weekend

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Please note that the gym will be closed this Sunday and Monday for the Canada Day long weekend. Enjoy the weekend outside and apply your fitness!

Friday

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Strength
5×2 power snatches

Wod
5min max power snatch@135/95

4 min max over head squats

3 min max burpee over bar

4 min max over head squat

5 min max power snatch

Thursday

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Pull up progression
Min 1…1 pull up
Min 2…2 pull ups
… Till you can’t complete the amount of reps in the minute.

Walking lunge progression
Min 1…1 rep each leg
Min 2….2 reps each leg

4x100m sprints

Tuesday

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Strength
Pendley rows
5×5

Wod
6rds
20 ring push ups
10 pistols
20 double unders

Monday

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Stength
5×3 strict press

Wod
Amrap 12
7 dead lifts @185/115
7 knees 2 elbow
1 wall walk

Sunday

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5×5 High hang squat snatch

Wod
“Nancy”
5rds
400m run
15 ohs 95/65

Sat, 22 Jun, 2013

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Best of luck to Carm, Heather and Drij who are competing at Element CrossFit today.