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WOD: 03/03/2014

Warm up: 480m Run 30 squats 15 push ups 8 Strict pull ups Skill: Back squats 1×10- 45/35 2X6- 60% or 95/65 2×5- 70% or

March 02, 2014 Blog, WOD
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WOD: 02/25/2014

Warm up: 480m Run 20 Squat Jumps 30 Hollow Rocks Skill: Power Clean: 5,4,3,2,1 WOD: 2 rounds 1 min rest 3 minutes AMRAP: 9 Deadlifts

February 24, 2014 Blog, WOD
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WOD: 02/24/2014

Warm-up: 400M run 25 Jump split lungs 10 Strict pull ups Skill: 1 1/4 Back squat 2×6 reps @ 60% 2×4 reps @ 70% 3×2

February 23, 2014 Blog, WOD
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WOD: 02/19/2014

Warm up: 480m Run Dynamic warm up Pre-wod: Complete as many rounds and reps as possible in 6 minutes of: 5 Pull-Ups 10 Push-Ups 15

February 18, 2014 Blog, WOD
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WOD: 02/18/2014

Warm up: 200m Run 30 Jumping split lungs 30 sit ups 15 -Strict pull ups Skill: Deadlift *Set 1 – 10 reps @ 50% of

February 17, 2014 Blog, WOD
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WOD:01/17/2014

Warm up: 2×200 Dynamic warm up 20 Hollow Rock Skill: Back squat 3xME- 135/95 WOD: For times (against a running clock): Run 480m 15/10 Muscle-Ups

February 16, 2014 Blog, WOD
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WOD: 02/12/2014

Warm up: 800m run Dynamic warm up Skill: Snatch review Every two minutes, for 12 minutes (5 sets): Deadlfit x 2 rep @ 90-95% WOD:

February 12, 2014 Blog, WOD
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WOD: 02/11/2014

Warm up: 400m Run 2 Rounds 10 Tuck Jumps 10 Toes to Bar WOD: Four rounds or 8 min: 5 Squat Cleans (185/125 lbs) 20

February 10, 2014 Blog, WOD
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