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Thursday 09/19/13

Skill: Russian Kettlebell swings GO HEAVY 1x test = Try for 75 unbroken swings. Rx 53#/35# WOD: For time: Buy-in of 400m 21-15-9 of Power Cleans + Push-ups Rx 135#/95# Cool down: 3×8-12 GHD Couch Stretch Tweet

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Wednesday 09/18/12

Skill: Alternate between Double-Unders and Rope Climbs (15:00) WOD: “Karen” Cool down: Foam roll quads, hamstrings, & hip flexors for 4min       Tweet

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Tuesday 09/17/13

Skill: Squat Clean – work up to a heavy 2 WOD: EMOM for 10min: 2-5x Deadlift @ Bodyweight 2-5x Pullups Durability: 2×8-12 Parallette Pushups 2×1:00 Deep lunge   Tweet

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Monday 09/16/13

Skill: a)Front Squat 5×3 b)Strict Press 5×3 WOD: 3 rounds for time: 2R/2L Turkish-Get-up + 15 American KB Swings *Same KB Weight Max time: 9:00 Durability: 2×8-12 GHD Roll out Shoulders with foam roller + lacrosse balls   Tweet

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