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Thursday 03/13/14

KB: (7:00) 3 x 15 of Heavy AMERICAN KB SWINGS MEN 53, 62, or 71# Women 35, 44, or 53# Skill: (7:00) Kipping – Spend 7:00 working on your kip either on Pullup bar or for Ring Muscle-ups   SuperMan Tailpipe: (Read closely) Perform 25 Reps of Each Exercise AFAP with the following Rest Program. […]

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Wednesday 03/12/14

Chipper: 20x Squat Clean (135/95) 40x Box Jumps (24/20) 40x Walking Lunges with Plate overhead (45/35) 40x Box Jumps (24/20) 20x Squat Cleans (135/95)  *Scale option: Partner up and increase reps by 10. Squat Clean = 30, Box Jumps = 50, Lunges = 50.   Tweet

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Tuesday 03/11/14

Oly: (20:00) Clean & Jerk “3’s” Moderate loads, work on Speed and Footwork. Warm-up on rower Test:  500m row – 2 attempts *Rest 3:00+ btw set   Tweet

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Category: WOD
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Monday 03/10/14

Strength: Front squat – 5×3 @ 80% WOD: a) Burpees :30/:30 for 8 rounds b) Rower :30/:30 for 8 rounds   Tweet

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