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Keep your head down

Keep your head down
Crazy ass week hosting a large crossfit competition here in Spokane Valley, Wa. Firefighting seems to be super busy when I'm working at the department. Workouts are going well, shooting has been a little less that consistent. Scouting hasn't happened in the last two weeks, time to really put my head down and get back on track! Monday July 10th, 2017 Worked at the fire station, here's what I got done: 1. Bulgarian Split Squats with Dumbbells 5x6 reps each leg | #30's, 35's, 40's, 50's, 50's 2. Super set with Strict Pull-ups | 10-10-8-8-9 3. Conditioning, 4 rounds for time: 15 box jump overs 24: 12 toes to bar 9 DB Snatch alternating #60 | 4:54 4. 6 rounds not for time: 50m Sled Pull #135 10 GHD Raises Tuesday July 11th, 2017 1. Snatch off blocks at hip #115 EMOM (every minute on the minute) 5 reps for 4 minutes 2. Clean Jerk off blocks at hip #135 EMOM 6 reps for 4 minutes 3. 5 rounds of: 200m Run + max effort strict handstand push-ups + max effort kipping handstand push-ups 13, 10 11, 5 8, 5 7, 7 8, 5 4. EMOM for 10 minutes Odd: 8 cal ski ierg Even: 6 muscle ups rings 5. EMOM for 10 minutes Odd: bike 12 calories Even: 12 chest to bar pull-ups 6. EMOM for 10 minutes Odd: 20 dubz with zeus weighted jump rope Even: 10 wall ball shots #30 to 10' target (add two reps each round 12, 14, 16, 18) Wednesday July 12th, 2017 Partner Workout for time: 800m run together 100 thrusters #45's 800m run together 150 push press #45's 800m run together 100 thrusters #45's 800m run together 150 cal assault bike 100 burpees | 46:00 Thursday July 13th, 2017 - Archery range day Friday July 14th, 2017 1. Back Squat 5x5 #225,245,255,265,275 2. Bench 5x5 #145,165,185,195,205 3. 27-21-15 for time: hang cleans #135 pull-ups assault bike | 11:45 ElkShape Partners Bohning Archery Caribou Gear Game Bags Hoyt Achery Mtn Ops Vortex Optics Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear Kenetrek Boots OnXmaps Elk Shape Youtube Channel Elk Shape BOOK Phelps Quality Game Calls

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