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Friday July 22, 2011

Wanna lean out? It's really that simple! Wanna get TQN? Just add a post workout yam!

WOD: 15 min AMRAP

20 Sit-ups 20/16

HSPU* – till failure

Rounds plus HSPU = Score

*When RX, feet must still be in contact with the wall when full extension is established for the rep to count toward score.

Saturday July 23, 2011

Just in case you missed the 1st plate posted

Battle Buddies

Teams/pairs run together. BW exercises done with one athlete working at a time

WOD: For Time w/ 20 Rounds of 5-10-15

Wallball 1mile Run 20/16 (Start)

5 Pull-ups

10 Push-ups

15 Squats

Wallball 800m Run (Finish)

Sunday July 24, 2011

and finally the unfiltered version

Amnesty

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