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MisFit Athletics

2 December 2016

  Warm-up:  800m run to W. Alabama, then 15-10-5 reps: Push up, 4 count Mt. Climbers, Russian Twists with a Plate Strength: Close Grip Bench Press 5×3 @85% with 20 ins/outs between each set. Work Capacity: 15 min. AMRAP: 5x Power Snatch (95/65) 10x Burpee Box Jump 20x Wall Ball C
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8 September 2016

September 8, 2016 Thursday Warm-up: Mobility/Line Drills, then 3 rounds 10 Goblet Squats, 10 Sumo Deadlift Hi Pulls, 10 Russian Twists Strength: Deadlift EMOM 9 Minutes 2 reps at 65% of 1 Rep Max and 20 Double Unders or 30 Singles Sprint WOD: 4 rounds for time… 21 KB Swings (55/
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