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WOD: 07/18/2013

Warm up: Dynamic warm up 2×10 pull ups 5 Muscle ups or negatives Skill: 10 min rope climb WOD: 25 mins Cash in: 800m Run

July 17, 2013 Blog, WOD
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WOD: 07/17/2013

Warm-up: 480m run 15 hip series push up 20 air squats Skill: 20min Deadlift 1 rep max 5,4,3,2,1,1,1 Wod:15 min 4 HSPU 16 Hang Power

July 16, 2013 Blog, WOD
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WOD: 07/16/2013

Warm up: 2×200 run 30 lunges 15 push ups 6 hspu 2×4 ring dips 12 chin ups strict Skill: 20 mins Snatch press 3×10- 45/35

July 15, 2013 Blog, WOD
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WOD: 07/15/2013

Warm -up: 480m run 30 air squats 20 push ups 8 false grip pull up “bar/ring” 6 HSPU Skill: back squat Warm-up 10-45/35 1×12 65/45

July 15, 2013 Blog, WOD
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WOD: 07/11/2013

Warm-up: 2x200m run Dynamic warm-up Skill:15 mins 3×10 Floor press Bent over row Upright row WOD:20 mins cap Cash in: 480m run 4 rounds 25

July 10, 2013 Blog, WOD
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WOD: 07/10/2013

Warm-up: 480m Run 30 Air Squats 20 Push ups 5 Pull Ups Skill: Thruster review 1×5- 65/45 Front squat 1×5- 95/65 1×3- 115/75 Push press

July 09, 2013 Blog, WOD
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WOD: 07/09/2013

Warm-up 800m run 20 up downs 30 grass hoppers 10 close grip chin up Skill: 2×10 snatch press 3x 5 back squats 5 back squat/back

July 08, 2013 Blog, WOD
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WOD: 07/08/2013

Warm-up 480m run 50 air squats 15 ring dips 2×5 pull ups “weighted Skill: 3×5 false grip pull up “rings” 3×3 negative Muscle up 2×10

July 07, 2013 Blog, WOD
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