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Thursday 03/06/14

Gymnastics Day: Handstands Durability: 2 rounds (25:00) 25x Hollow Body Rocks 5:00 Airdyne or Rower 25x Ring Pushups 5:00 Airdyne or Rower 25x Hollow Body Rocks   Tweet

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Tuesday 03/04/14

Skill a): 3x Max Effort Deadlift @ Bodyweight Skill b): 3x Max Effort Unbroken Wall-balls (20/14)   WOD: 5 rounds for time (15:00 cap) 10x BW Deadlift 20x Wall Balls Tweet

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Category: WOD
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Embracing your Weaknesses – Topic of the Week

I think everyone who participated in the Open 14.1 had the opportunity to experience someone overcome a weakness. Double-unders. Those Damned Double-unders. However, each day we don’t have the luxury of an ultimatum or a contest. Most days we don’t have a dozen people yelling at us to keep going, and cheering us on. Most […]

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Monday 03/02/14

Metcon: (25:00) 25 Calorie Row or Airdyne 10 Weighted step-ups (30/15# Rx) 20 Single-Arm Kettlebell Clean + Jerk. *4 Working AD/Rowers – Share equipment, move quickly, get sweaty.   Finish: Intro the Split Squat (Foot-on-Floor vs. Rear-foot elevated split squat) 2×10 each leg – split squat. Build up to a heavy pair of DBs or […]

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