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Thursday 09/26/13

Skill: Tire Flips x 10 reps Farmer Carries *Move until you’re sweaty and sore. And then keep moving. WOD: 4 rounds for time 10 SDHP (75/45) Farmer Carry 75m/Sprint 75m Cool Down: Mix up Couch Stretch, wrist stretches, roll-out body Tweet

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Wed 09/25/13

Skill: EMOM for 10minutes 2 reps of Front Squat (70%) of 1RM WOD: 10min AMRAP 5x Clean and Jerk (135/95) 150m run Cool down: 3 rounds of: GHD 8-15 Perfect Stretch – :30 each side   Tweet

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Tuesday 09/22/13

Skill:  Deadlift 3×3 *9 working reps – Go Big and make them count WOD: 50-40-30-20-10 of American Kettlebell Swings (44#/26#) Air Squats Cool Down: Row 500m Couch Stretch 1:00 each side Tweet

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Monday 09/23/13

Skill: (12:00) Strict Pullups  7 x 2-5 *Work on weakness between sets – parallete pushups, pistols, false grip, Clean/Snatch with PVC/Bar, Handstand progression WOD: 9-7-5 of Bar Muscle-ups + Box Jums (30″) Cool Down: Stretch wrists 3×10 Goblet Squats – light and deep Tweet

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