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Saturday “Hero” 09/21/13

“Zeus” Three rounds for time of: 30 Wall ball shots, 20 pound ball 75 pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75 pound Push press, 30 reps Row 30 calories 30 Push-ups Body weight Back squat, 10 reps   U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned […]

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Friday 09/20/13

Skill: Hang Snatch 3×3 Power Snatch 3×3 Squat Snatch 3×3 *move quickly to get all 9 sets done* Crossfit Games Open workout #1 2011 (aka Open 11.1) 10min AMRAP: 30 Double-unders 15 Snatches Rx 75#/55# *Picture and WOD courtesy of Crossfit games Tweet

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Thursday 09/19/13

Skill: Russian Kettlebell swings GO HEAVY 1x test = Try for 75 unbroken swings. Rx 53#/35# WOD: For time: Buy-in of 400m 21-15-9 of Power Cleans + Push-ups Rx 135#/95# Cool down: 3×8-12 GHD Couch Stretch Tweet

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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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