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170817

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Warm Up - Coach's Choice Skill/Strength - 5 Rounds (3:00/round) 2 Push Press (85-100% 1RM) 6 Single Arm Dumbbell Rows (each arm) MetCon - "Fight Night" Three rounds for time of: 400 Meter Run 15 Dumbbell Ground to Overhead (50/30lbs each hand) 20 Chest-to-Bar Pull-Ups Training Intent - Just like earlier…

170812

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Warm Up - Coach's Choice Skill/Strength - Review Dumbbell Hang Power Clean Review Dumbbell Thruster MetCon - "Throwdown Showdown 2" 20:00 AMRAP Partner 1: 400m Run Partner 2: AMRAP 8 Dumbbell Hang Power Cleans (50/30lbs) 8 Dumbbell Thrusters (50/30lbs) 10 Weighted Sit ups (50/30lbs) *When partner 1 completes their 400m…