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Friday 09/13/13

Skill: Kettlebell Snatch – Warm-up then: 1:00/1:00 x 4 of “no drop snatches” Wod: 5 rounds for time (16:00 time cap) 400m Run 10 Medball Clean 10 Chest to Bar Pullups Cool Down: Couch Stretch + 2×2:00 in the deep squat.     Tweet

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Thursday 09/12/13

Skill: a) Deadlift 5×5 (15:00) b) Handstand Push-up Progressions (15:00) Test: Max number unbroken Double-unders  (3 tries) Cool down: 2x 10-15 GHD Roll out back   Details at GymnasticsWOD Tweet

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Wednesday 09/11/13

Skill: Clean + Jerk – Work up to a Heavy Single (15:00) WOD: “Grace” – 30 Reps for time Clean + Jerk @ 135# Cool Down: Roll-out Back, Couch Stretch 2x 10-15 Pushups Tweet

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Tuesday 09/10/13

Skill: a) Rower Drill Tutorial b) Run 1mile Wod: “Death by Push-ups” Cool Down: Row 3min + Mobility **Today is going to be above 90 degrees. Please Hydrate throughout the day. We operate at a high intensity every day, but please monitor your activity level and well-being. Feel free to bring a towel, ice water, […]

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