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WOD: 06/17/2014

Warm up: 400m Run 5min Double unders Skill: Front Squat: 1X5@70% 1X5@80% 1X2@85% 1X3@90% 1X1@100% OHS Skill review WOD: 12 min “AMRAP” 10 OHS 135/95

June 16, 2014 Blog, WOD
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WOD: 06/15/2014

Warm- up: 480M run 5 mins WARM UP “AMRAP” 25 Jumping Jacks 5 pull ups 10 push ups 15 squats Skill: Push press 5×5 Bent

June 15, 2014 Blog, WOD
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WOD: 06/10/2014

Warm-up: Row Intervals 5 Rounds 100m rest 20 sec Skill: 3X5 Behind-the-neck Push Press OHS: 1X6 @ 60% or 45/35 1×6 @ 70% or 65/45

June 09, 2014 Blog, WOD
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WOD: 06/09/2014

Warm up: 400m run 10 Inch warms 8 Strict Pull ups 15 Jumping split lungs Skill: Back Squat: 1X4@75% or 115/75 3X4@82% or 135/95 Front

June 08, 2014 Blog, WOD
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WOD: 06/02/2014

Warm up: 480m Run Dynamic warm up Skill: Front Squat: 3×10 AHAP Snatch Review WOD: 21-15-9 Burpees Hang Snatch 115/75 Post: 50 Weight Sit ups

June 01, 2014 Blog, WOD
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WOD: 05/27/2014

Warm up: 800m Run Skill: 25 min Tall Snatch: 1X5@60% or 65/45 1X5@70% or 75/55 1X5@75% or 95/75 1X5@80% or 115/95 Mid-hang Snatch: 1X5@60% or

May 26, 2014 Blog, WOD
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WOD: 05/21/2014

Warm- Up: 480m Run 30 jumping lungs 20 push ups Skill: 15 min cap OverHead Squat 5×5 WOD: 20 min Cap 21-15-9-6-3 of: Strict HSPU

May 20, 2014 Blog, WOD
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WOD: 05/20/2014

Warm up: 800m Run Back Squat: 1X8@65% or 95/65 1X8@70% or 115/75 1X8@75% or 135/ 95 1X8@80% or 155/115 Front Squat: 1X5@60% or 65/45 1X5@65%

May 19, 2014 Blog, WOD
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