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Tuesday 09/22/13

Skill:  Deadlift 3×3 *9 working reps – Go Big and make them count WOD: 50-40-30-20-10 of American Kettlebell Swings (44#/26#) Air Squats Cool Down: Row 500m Couch Stretch 1:00 each side Tweet

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Monday 09/23/13

Skill: (12:00) Strict Pullups  7 x 2-5 *Work on weakness between sets – parallete pushups, pistols, false grip, Clean/Snatch with PVC/Bar, Handstand progression WOD: 9-7-5 of Bar Muscle-ups + Box Jums (30″) Cool Down: Stretch wrists 3×10 Goblet Squats – light and deep Tweet

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Saturday “Hero” 09/21/13

“Zeus” Three rounds for time of: 30 Wall ball shots, 20 pound ball 75 pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75 pound Push press, 30 reps Row 30 calories 30 Push-ups Body weight Back squat, 10 reps   U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned […]

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Friday 09/20/13

Skill: Hang Snatch 3×3 Power Snatch 3×3 Squat Snatch 3×3 *move quickly to get all 9 sets done* Crossfit Games Open workout #1 2011 (aka Open 11.1) 10min AMRAP: 30 Double-unders 15 Snatches Rx 75#/55# *Picture and WOD courtesy of Crossfit games Tweet

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