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WOD: 04/03/2014

Warm-up 2x 200m 10 hip series push ups 3×30 sec Handstand hold or freestanding 7 weighted pull ups Skill: 15 min Headstand 3x10sec Kipping ring

April 02, 2014 Blog, WOD
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WOD: 04/02/2014

Warm- up: 480m run 30 lunges 30 hollow rock 10 chin ups Skill: 5x 10- Floor press 10-Up right row Deadlift 8- 60% or 135/95

April 01, 2014 Blog, WOD

WOD: 04/01/2014

Warm up: 480m Run 40 Squat Jumps 25 HR Push ups Review: 15 mins Double Unders Power Snatch WOD: Annie 50-40-30-20-10 Double Unders Sit ups

March 31, 2014 Blog, WOD
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WOD: 03/31/2014

Warm up: 2x200m run Dynamic warm up Skill: Back squat 1×8 @ 60% or 95/65 2×5 @ 70% or 115/75 3×5 @ 80% or 135/95

March 30, 2014 Blog, WOD
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WOD: 03/12/2014

Warm- Up: 200m Run Dynamic Warm up Skill: Back Squats: 1×10- 45/35 2X6- 60% or 95/65 1×5- 70% or 115/755 3×5- 85% or 135/95 WOD:

March 11, 2014 Blog, WOD
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WOD: 03/11/2014

Warm Up: 480m Run 30 Squats 30 Push ups Skill: Deficit Deadlift 2” 1×10- 50% 2X6- 60% or 95/65 2×5- 70% or 135/95 3×5- 82%

March 10, 2014 Blog, WOD
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WOD: 03/10/2014

Warm-up: 800m Run 30 Jumping Split Lungs 50 Hollow rocks Skill: 10 Min EMOM; 3 Thrusters Increase as much as you can WOD: 7 Rounds:

March 09, 2014 Blog, WOD
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WOD: 03/06/2014

Warm-up: 480m run Med ball musical chairs Skill: 3×10 press 3×15 bent over row WOD: Team of 3: 12 min Amrap: Max Wallballs Max cal

March 05, 2014 Blog, WOD
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