WOD

 Hang Cleans

3-3-3-3

Cleans

3-3-3-3

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WOD

 Conplete as many rounds as possible in 16 min of:

6 Burpees

12 Walking lunges

6 Dips

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WOD

5 Rounds for time of:

20 Push ups

20 Front Squats 95lbs

2 Muscle ups (3 pull up, 3 dips equals 1 Mu)

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Rest Day

Rest Day

WOD

 Run,Row, Swim 20 min

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WOD

 As Many Rounds as Possible in 20 min of:

12 push press 95/65 lbs

12 front Squats 

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WOD

 Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
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WOD

Dead lift

5-5-3-3-3

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WOD

 5 Rounds for time of:

15 SDHP 85/65 lbs

15 Burpees

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Rest Day

Rest Day

WOD

 Happy 4th of July!

10 sit ups
Run 500m
20 sit ups
Run 400 m
30 sit ups
Run 300 m
40 sit ups
Run 200 m
50 sit ups
Run 100 m
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