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Monday 9/30/13

Work: a) 2000m Row Time Trial b) Dip Progressions (10:00) – Static Holds, Box/Matador/Ring Dips c) Kettlebell Snatch 8x :45/:30 (53#/35#) Cool Down: 2x 15 Medball Cleans Roll-out shoulders and traps Tweet

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Friday 09/27/13

Skill: Toes 2 Bar 6×6-12 “Perfect” Pushups 6×5-10 WOD: 9min AMRAP Scheme 3,6,9,12,15,18,21+ Toes 2 Bar Lunges (each leg, ex 3L/3R) Cool Down: 800m run Tweet

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Thursday 09/26/13

Skill: Tire Flips x 10 reps Farmer Carries *Move until you’re sweaty and sore. And then keep moving. WOD: 4 rounds for time 10 SDHP (75/45) Farmer Carry 75m/Sprint 75m Cool Down: Mix up Couch Stretch, wrist stretches, roll-out body Tweet

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Wed 09/25/13

Skill: EMOM for 10minutes 2 reps of Front Squat (70%) of 1RM WOD: 10min AMRAP 5x Clean and Jerk (135/95) 150m run Cool down: 3 rounds of: GHD 8-15 Perfect Stretch – :30 each side   Tweet

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