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Category: WOD
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Monday 07/21/2014

Pre-warm-up: PVC dislocates and Shoulder Mobility Skill: a) Re-intro Sotts Press b) Athletes Perform 3 rounds of Sotts Press with Bar Weight for  c) Re-intro OHS  d) OHS EMOM (10 rounds) -Increase by 1 rep each round  RX is 95/65# RX+ is 115/95#   WOD: “7/21/2014” 5 rounds of: 7x Snatch (75/55#) 21x Box Jumps 14x […]

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Category: WOD
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Tuesday 07/15/2014

Work: 12 rounds of 1:00/:20 Transition a) KB Snatch  “No-Drop, Switch hands as necessary” b) Wall Balls (20/14) c) KB Rack Holds (2x53s/35s) d) Box Jumps (24/20) -Rest 2:00- WOD: AMRAP of 18:00 4 Wall-Walks 250m Row   Cool Down: Sampson Stretch 4x :30 Deep Squat 1x 2:00   Tweet

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Category: WOD
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Monday 07/14/2014

Skill: 3 rounds of pull-ups. 1round is:   2-4 of underhand super close grip   2-4 overhand close grip   2-4 medium width grip   2-4 wide grip   2-4 of super wide grip *try for strict until failure, then any means necessary. WOD: 9-7-5 of Thrusters + pull-ups (95/65) 9-7-5 of: Thrusters + pull-ups (115/75) 9-7-5 of: Trhusters + […]

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