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Wednesday 09/18/12

Skill: Alternate between Double-Unders and Rope Climbs (15:00) WOD: “Karen” Cool down: Foam roll quads, hamstrings, & hip flexors for 4min       Tweet

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Tuesday 09/17/13

Skill: Squat Clean – work up to a heavy 2 WOD: EMOM for 10min: 2-5x Deadlift @ Bodyweight 2-5x Pullups Durability: 2×8-12 Parallette Pushups 2×1:00 Deep lunge   Tweet

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Monday 09/16/13

Skill: a)Front Squat 5×3 b)Strict Press 5×3 WOD: 3 rounds for time: 2R/2L Turkish-Get-up + 15 American KB Swings *Same KB Weight Max time: 9:00 Durability: 2×8-12 GHD Roll out Shoulders with foam roller + lacrosse balls   Tweet

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Saturday “Hero” 09/14/13

“Klepto” 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145 pounds U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire […]

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