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WOD

11
Jul

Monday 7-13-15

STRENGTH AMRAP in 15 Minutes of: Close Grip Bench Press 200 M Run 70%/5, 75%/4, 80%/3, 85%/2, 90%/1 30 Double Unders Then Max Reps @70%...
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9
Jul

Friday 7/10/15

STRENGTH 24-18-12 24-18-12 EMOM for 10 Minutes Toe to Bar American Swing 3 Deadlifts @60% Squat Snatch Burpee 2 Wall Walk Ups rest 1 minute
7
Jul

Wednesday 7/8/15

STRENGTH 3 Rounds Each For Time Press + Thruster 500M Row 70%/5+3, 75%/4+2, 80%/3+1, 85%/2+2, 90%/1+3 18 Ring Dips Rest 3 Minutes then perform: 12...
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6
Jul

Tuesday 7/7/15

Perform as many rounds as possible in 40 minutes with a partner, with 1 partner running  a 400m shuttle while carrying a medicine ball at all...
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5
Jul

Monday 7/6/15

STRENGTH 9 Minute AMRAP 1,2,3,4,5,6,7,8,9… Every 1:30 for 9 Minutes Russian KB Swing  24/16 kg Back Squat MB Wall Ball  20#/16#  10’/8′ 70%/5, 75%/4, 80%/3,...
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3
Jul

Saturday 7/4/15

Hotshots 19 6 rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters