A)Find a 4RM
BB Chest Press
B)1.5mile Run For Time
C)Core
Thursday August 28th 2014
A)1min rest in between each exercise
5 minutes row for meters
4 minutes run for distance
3 minutes double unders
2 minutes abmat situps
1 minute rotating planks
5 minutes row for meters
4 minutes run for distance
3 minutes double unders
2 minutes abmat situps
1 minute rotating planks
B)5 Sets
Bent Over KB Rows x 10
AB Roll Outs x 5
Wednesday August 27th 2014
A)6 Sets
3 BB Hang Cleans
B)6 Sets
6 BB Front Squats
C)6 Sets
6 BB High Pulls
3 BB Hang Cleans
B)6 Sets
6 BB Front Squats
C)6 Sets
6 BB High Pulls
Tuesday August 26th 2014
3min AMRAP
8 Pull Ups
6 KB Push Press (16/24)
90 sec off
3min
12 KBS (16/24)
8 Pike Sit Ups
90sec off
3 cycles 
8 Pull Ups
6 KB Push Press (16/24)
90 sec off
3min
12 KBS (16/24)
8 Pike Sit Ups
90sec off
3 cycles
Tuesday August 5th 2014
A)Find a 3RM
KB Turkish Get Ups
B)4min AMRAP
5 Clapping Push Ups
10 BB Front Squats 155/115
20 DBL Unders
2min Rest
4 Cycles
C)Core 
KB Turkish Get Ups
B)4min AMRAP
5 Clapping Push Ups
10 BB Front Squats 155/115
20 DBL Unders
2min Rest
4 Cycles
C)Core
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