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WOD: 05/19/2014

Warm-Up: 480m Run 10 Broad Jumps 15 Push ups 10 Chin Ups “Chest To Bar” Skill: Push Press: 5×5@90% Bent Over Rows: 5X5 WOD: 4

May 18, 2014 Blog, WOD
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WOD: 05/15/2014

Warm up: 480m Run 5 Mins Double unders Skill: Power Clean Work to a 3 rep max WOD: 3 rounds: 50 Goblet Squats 24/16kg 7

May 14, 2014 Blog, WOD
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WOD: 05/14/2014

Warm- Up: 200m Run 30 mountain Climbers 10 Squat jumps 5 burpees 1x ME pull up hold Skill: Toe to Bar Review 3xME – 1

May 13, 2014 Blog, WOD
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WOD: 05/13/2014

Warm up: 480m Run 25 Squats 30 Hollow Rocks 10 Strict Chin ups Skill: Back Squat: 1X10@60% or 95/65 1X10@65% or 115/75 1X8@70% or 135/95

May 12, 2014 Blog, WOD
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WOD: 05/12/2014

Warm up: 480m Run 20 Jumping split Lunges 10 Inch worms Skill:15 mins Handstand Push up “Kipping” Review 3×5 Bent Over Rows: 5X5 – heavy

May 11, 2014 Blog, WOD
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WOD: 05/07/2014

Warm up: 480m Run 30 Squats 15 Inch worms 10 Chin ups Skill: 4X5 Push Press 5×5 Deadlifts WOD: 21-15-9 CTB Pull ups Deadlift 315/185

May 06, 2014 Blog, WOD
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WOD: 05/05/2014

Warm up: 480M Run 20 squat Jumps 15 HR Push ups 2×5 Strict Pull up “weighted” Back Squat: 1X10@60% or 95/65 1X8@70% or 115/ 75

May 04, 2014 Blog, WOD
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WOD: 04/30/2014

Warm up: 800m Run Skill: Clean: 10 Front Squats 2×2 @75% or 95/65 3×2@85@ or 135/75 Find a 1RM max WOD: 5 rounds: 20 Pistols

April 29, 2014 Blog, WOD
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