Workout of the Day (ProvFit & Non Nobis) “Bear Complex” 5 rounds of 7 unbroken sets of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press (behind the neck)

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7 efforts, each for time of: Row 400 meters Rest as needed between intervals

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Workout of the Day U.S. Army Physical Fitness Test: Complete as many reps as possible in 2 minutes of: Push-ups (APFT movement and rest standards apply) Rest as needed, then: Complete as many reps as possible in 2 minutes of:…

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Workout of the Day For time: 5 diamond push-up burpees 5 diamond push-up burpees 10 sit-ups 5 diamond push-up burpees 10 sit-ups 20 double-unders 5 diamond push-up burpees 10 sit-ups 20 double-unders 40 walking lunge steps 5 diamond push-up burpees…

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Workout of the Day (ProvFit & Non Nobis) Snatch 5-5-3-3-3-1-1-1-1-1 Rest as needed between efforts

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Workout of the Day Partner WoD! 18-15-12-9-6-3 reps for time of: Floor press Supine leg raises Partner hand-off trunk twists with 10# medicine ball L4: 95/65 L3: 75/55 L2: 65/45 L1: 55/35 Non Nobis Track For time: Run 400 meters…

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Workout of the Day (ProvFit & Non Nobis) 8 efforts, each for time of: Row 350 meters Rest as needed between efforts.

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Workout of the Day “Nicole” As many rounds as possible in 20 minutes of: Run 400 meters Max rep Pull-ups *Note number of pull-ups completed for each round.

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Workout of the Day “Grace” 30 reps for time: Clean and Jerk (135/95 lbs)

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Workout of the Day (ProvFit & Non Nobis) Deadlift 5-5-5-5-5

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