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Open 14.4

MEN –  Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN –  Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target […]

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Thursday 3/20/13

Start with 3-pull clean with Bar + bumpers (65-95#) Cleans – 3×5 @ 65/75/85% 1rm   WOD: 2x 1/2 “Grace” = 15 Reps for Time of Clean and Jerk (135#/95#). Rest as needed. 4:00 time cap each round.   Tweet

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Wednesday 3/19/14

Warm-up: 800m Run + 800m Row Skill: (10:00) a) Double-Unders b) Toes-to-Bar   EMOM: 8min of Thrusters (100/65) Start with a goal and maintain (ex 8 per round) Score is lowest rep-round. *Don’t start too low.   Tabatas: 3 rounds, Rest 1:00 each round DB Press – light load Bike Row   Tweet

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Tuesday 3/18/14

Warm-up: 800m Run + 800m Row   Skill: Front Squat 5×3+ @ 5# or higher from last week WOD: 3 Rounds of: 20 Pushups 20 Goblet Squats (Purple/Yellow) Cash out: 20 Calorie row   Tweet

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