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WOD: 05/16/2013

Warm-up: 2x200m Dynamic warm up 3×5 ring dip Pre-WOD: 5 min Amrap 5 pull ups 10 squat jumps 15 mountain climber WOD: 20 min cap

May 16, 2013 Blog, WOD
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WOD: 05/15/2013

Warm-up: 200m run 10 push ups 15 up downs 20 beat swing “butterfly” Skill: Clean w/ pause above the knee 3×8 65% or 75/55 3×4

May 14, 2013 Blog, WOD
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WOD: 05/14/2013

Warm-up: 2x200m run 10 hand stand kick ups 20 jumping split lungs 10 chest to bar pull ups Skill: Toes to bar (5 mins) And

May 13, 2013 Blog, WOD
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WOD: 05/13/2013

Warm-up: 480m run 20 squat jumps 15 HR push ups 10 chin ups Skill: Backsquat 1×8 60% or 95/65 1×6 70% or 115/ 75 2×5

May 12, 2013 Blog, WOD
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WOD: 05/09/2013

Warm up: 2x200m run 100 jumping jacks 30 grass hoppers 15 up downs Skill: 15 min Split jerk WOD: 6 rounds 20 KB Swings 44/24

May 08, 2013 Blog, WOD
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WOD: 05/08/2013

Warm up: 480m run 2 rounds 5 wall walks 5 pistols 10 ring dips Skill: Hang power clean 1×8 60% or 65/45 2×5 75% or

May 07, 2013 Blog, WOD
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WOD: 05/07/2013

Warm up: 480m run 3x 200m sprints 10 inch worms 20 duck walk Skill: 3×10 snatch press 3×5 over head squats 3×5 snatch balance WOD:

May 07, 2013 Blog, WOD
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WOD: 05/06/2013

Warm-up: 2×200 run 1 bear crawl 20 jumping split lungs 10 chin ups WOD: 25 min Cap: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100

May 06, 2013 Blog, WOD
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