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Tuesday 160524

Laura pulling renegade rows while the rest of the team gets after it during the 0530 group WOD.

Laura pulls renegade rows while the rest of the team gets after it during the 0530 group WOD.

For time:
20 split cleans, two 45 lb dumbbells
10 L pull-ups
16 split cleans, two 45 lb dumbbells
8 L pull-ups
12 split cleans, two 45 lb dumbbells
6 L pull-ups
8 split cleans, two 45 lb dumbbells
4 L pull-ups

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Lessons from War, Tribal Societies, and a Non-Fiction Life (Sebastian Junger)
“If you want a better understanding of warriors, tribal societies, human nature, and what we can learn from it all, this is for you.”

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Monday 160523

Hillary overhead squats during the 0530 group WOD.

Hillary overhead squats during the 0530 group WOD.

For max load:
Turkish get-up, 1-1-1 reps with both left and right hands

Then, three rounds for time:
100 double-unders
30 kettlebell swings, 28 kg
30 push-ups

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The Fallen of World War II [Vimeo]
An animated data-driven documentary about war and peace, The Fallen of World War II looks at the human cost of the second World War and sizes up the numbers to other wars in history, including trends in recent conflicts.

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Friday 160520

Jenny, Robby, Dave, and Nick get to work during the 0530 group WOD.

0530 get to work with double-unders, toes to bar, and kettlebell snatches during the group WOD.

“RJ”
Five rounds for time of:
Run 800 meters
5 rope ascents, 15 ft
50 Push-ups

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Venezuela’s Slow Motion Apocalypse: Food, Medicine, Toilet Paper, and Electricity Are Vanishing

 

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Thursday 160519

Sara single arm snatches during the 0630 group WOD.

Sara single arm snatches during the 0630 group WOD.

For max load:
Dips, 3-3-3-3-3 reps

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Jocko Podcast 23: The Art of War “Sun Tzu”, Dealing w/ Betrayal, Sport VS Self-defense BJJ, Campaign for Change

 

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Wednesday 160518

Robby puts heavy weight overhead during the 0530 group WOD.

Robby puts heavy weight overhead during the 0530 group WOD.

While wearing a 20 pound weight vest, complete the following for time:
Run 1.5 miles
400 m Farmer carry, two 24 kg kettlebells

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Tuesday 160517

Scott and Sara leap the flaming wall, hand-in-hand, to finish the 2016 Spartan Beast.

Scott and Sara leap the flaming wall, hand-in-hand, to finish the 2016 Spartan Beast.

For max load:
Pull-ups, 2-2-2 reps

Then, three rounds for time:
100 double unders
20 deadlifts, 100 kg
15 pull-ups

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Brexit: The Movie [YouTube] is a feature-length documentary film to inspire as many people as possible to vote to leave the European Union in the June 23rd referendum.

 

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Monday 160516

Kelly lunges with racked dumbbells during the 1700 group WOD.

Kelly lunges with racked dumbbells during the 1700 group WOD.

For max reps:
With a continuously running clock, perform 1 thruster in the first minute, 2 thrusters in the second minute, 3 thrusters in the third minute, 4 in the fourth, etc. Continue until you are unable to complete the required number of thrusters in the minute. Your score is the minutes and reps completed. Prescribed load for this workout is two 45 lb dumbbells.

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You Have The Right To Discriminate

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Friday 160513

Anthony hops over the barbell during the 1700 group WOD.

Anthony hops over the barbell during the 1700 group WOD.

“Fight Gone Bad”
Three rounds for max reps:
1 min Wall ball, 20 lb
1 min Sumo-deadlift high pulls, 35 kg
1 min Box jump, 20 in
1 min Push presses, 35 kg
1 min Row (calories)
1 min Recovery

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Thursday 160512

Gary rows for calories during the 1700 group WOD.

Gary rows for calories during the 1700 group WOD.

For max load:
Overhead squats, 3-3-3-3-3 reps

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Common Sense with Dan Carlin

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Wednesday 160511

Terra pulling deadlifts during the 0530 group WOD.

Terra pulling deadlifts during the 0530 group WOD.

Wearing a 20 pound weight vest, complete for time:
Run 400 m
40 pull-ups
Run 800 m
80 push-ups
Run 1200 m
120 walking lunges
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