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Sunday 7/22/18

Mobility: Shoulders Skill: Three sets of: 30sec L-sit GHR x 10 reps Barbell Biceps Curls x 8 reps Strength: None Metcon:   Optional Core: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 [...]

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Saturday 7/21/18

Mobility: Glutes/ Hamstrings Skill: None Strength:  Metcon:   Optional Core: 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

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Friday 7/20/18

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. [...]

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Wednesday 7/18/18

Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

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Tuesday 7/17/18

Mobility: Hamstrings, Lower Back Skill: None Strength:  Metcon:   Optional Core: 5 Rounds for time: 10 Med Ball Situps (30,20) 10 Side to Side twists w/ Med Ball (left + right = 2 reps) 10 [...]

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Monday 7/16/18

Mobility: Ankles, Glutes Skill: 3 sets of each Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Ab-Wheel or Barbell Roll-Outs x 12 reps Station 3 – Hanging Med-Ball Knee Raises x 10 [...]

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Saturday 7/14/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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Friday 7/13/18

Mobility: Shoulders, Hips Skill: None Strength: None Metcon:   Optional Core: 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20