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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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WOD: 05/02/2013

Warm up: 800m run 10 Chin ups “strict” 20 duck walk Skill: Floor press 10,9,8,7,6,5 Bent over row 3×12 WOD: 16 min Amrap: 12 HSPU

May 01, 2013 Blog, WOD
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WOD: 05/01/2013

Warm up: 480m run Dynamic Skill: Clean 5,4,3,3 WOD: 8 min every min on the min 1 deadlift 1 hang clean 1 power clean Rest

April 30, 2013 Blog, WOD
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