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Thursday 09/05/13

  Skill: Kettlebell Work – Turkish Get-ups + KB Snatch *Work up to your heaviest each (10:00) total WOD: 1) EMOM – Every Minute on the Minute for 10minutes – 100m dashes 2) 1x Max Effort Plank Hold *Penalties = For every miss on the  Jump Rope Warm-up = Burpees Tweet

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Category: WOD
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Wed 09/04/13

  Skill: Ground-to-Overheads (GTO) with Dumbells 3×10-15 reps WOD:  12min AMRAP 3,6,9,12,15,18+ of: Ground to overhead (DB) + Burpee Box Jumps Cool Down: 2×10-15 Goblet Squat 2:00 each leg in Couch Stretch Tweet

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Category: WOD
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Tuesday 09/03/13 WOD

Skill:  Front Squat 5×5 Floor Press 5×5 *1-2 Warm-up sets. Increase Weight each round. Max effort on 5th set.   WOD Tabata KB Swing Tabata SDHP   Cool Down 2×10-15reps on GHD 2:00 in your deep squat Tweet

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WOD Labor Day Chipper

Labor Day Chipper for Monday 9/1/13 Run 1mile 100m Barbell Carry (135#/95#) 25 burpees 30 situps 35 Wallballs (20/14#) 50x KB Swings   For Time (35 minute max) Tweet

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