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Category: WOD
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Wednesday 01/15/14

Skill: Work up to a Heavy sets of 5 Thrusters (Men shoot for 135+, Ladies shoot for 95+)   Mainsite WOD: 5 Rounds for Time: -20 Dips (Rx Strict) -14 Thrusters (Rx 135/95)   Cool Down: 2min each leg in Couch Stretch. 2min in Deep squat Finish mobility on shoulders Tweet

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Category: WOD
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Tuesday 01/14/14

Skill(s): 20:00 Rower Clinic – review Rower Technique *Between your Turn(s), Practice Chest-to-Bar Pullups and Pistols   WOD: 15-12-9-6-3 reps for time of: Chest-to-bar pull-up 95/65# pound Clean and Jerk Box Jump (24/20#) Tweet

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Category: WOD
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Monday 01/13/14

Strength: 15:00 Deadlift 1×5 @ 65%, 1×5 @ 75%, 1×5+ 85% Finish with SDLHP with KB as accessory work. 2 rounds   Skill: 7:00 Muscle-ups or Wall-Walks, dealers choice   WOD: 1:00/:30 Circuit for 3 rounds. -Airdyne -SDLHP with KB -Sledgehammer -OHS with PVC or  Bar -2xKB Clean & Press (44/26#) or GTOs   Cool […]

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Category: Hero
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Friday 01/10/14

Hero WOD:  “DG” Complete as many rounds as possible in 10 minutes of: 8 Toes-to-bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August […]

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