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WOD: 09/05/2013

Warm-up: 480m run 15 ring row 20 hip series push up Skill: KB snatches WOD: 800m run 75 KB swings “American” 480m run 50 KB

September 04, 2013 Blog, WOD
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WOD: 09/04/2013

Warm-up: 2x200m Run 30 air squat 100 jumping jacks Skill: Snatch press 10×3 Snatch balance 5×3 Snatch 4×3 WOD: AMRAP 8 3 burpees 6 Overhead

September 03, 2013 Blog, WOD
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WOD: 09/03/2013

Warm up: 480m run 20 Lunges 15 Ring dip 2×10 Beat swings “butterfly” Skill: Cleans + hang clean 5+3×2@ 65% or 75/55 4+2×2@ 75% or

September 02, 2013 Blog, WOD
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WOD: 08/28/2013

Warm up: 2x200m run 5 mins double Unders 3×4 weighted ring dips Skill: RDL 10@50% or 75/55 8@60% or 95/65 2×6@65% or 115/75 2×4@70% or

August 27, 2013 Blog, WOD
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WOD: 08/27/2013

Warm-up: 2x200m run 25 air squats 15 push ups 3x30sec HS holds 5×2 Negative pull up Skill: Hang power clean 5×3-65% or 75/55 3×3-75% or

August 26, 2013 Blog, WOD
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WOD: 08/26/2013

Warm-up: 480m run 30 push ups 20 jumping split lunges 10 chin up “chest to bar” Skill: Backsquats 3×1-60% or 95/65 3×1-72% or 115/75 3×4-

August 25, 2013 Blog, WOD
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WOD: 08/22/2013

Warm-up 480m run Dynamic warm up Skill: 3×10 snatch press 3×10 bent over row 3×10 weighted pistol WOD: 5 rounds 3 min Amrap 1 min

August 21, 2013 Blog, WOD
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WOD: 08/21/2013

Warm-up: 800m run Skill: Cleans & Jerk 5,4,3,2,1,1,1 WOD: 7 min AMRAP 5 burpees 15 ground to shoulder (95/65) Post: 50 V-up 50 Triceps  

August 20, 2013 Blog, WOD
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