Wednesday, June 1, 2016 (5:00-6:00)

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warm up

150 singles

x2

12kbs_ :30 plank_ 12 lunges_ 12 tuck jumps

For time:

1,000-meter bike_400m run
100-ft. handstand walk_ 100 handstand.                shoulder touches_bearcrawl_
10 overhead squats
500-meter row=100 strokes
50 burpee box jump overs
5 overhead squats

Monday, May 23, 2016 (5:00_6:00)

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WOD

1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars