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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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Monday 09/09/13

Skill: Snatch – Work up to a Heavy Single (20:00) WOD: “Yay! Burpees!” (7:00 total) Rounds of: :30/:30, 1:00/1:00, 1:30/1:30, and :30/:30 Cool Down: General Mobility Tweet

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