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Category: WOD
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Wednesday December 7th, 2016

Warm up- -DROM- 2 Rounds 10 BB FS 5 BB Strict Press 10 Push Ups Skill- (15 Mins) Thruster 5-5-5-5-5 Build to a heavy set of 5 WOD- In teams of 2 Every 1:30 for as long as you can or until you get to 10 rounds 15 Cal Row 15 Bench Press 135/95 *Partner […]

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Tuesday December 6th, 2016

Warm up- 2 Min ROW/AD/JOG 2 Rounds 10 Bulgarian Split squats 10 KB single leg deadlifts 10 BB/banded GOOD morning Skill- (20 Mins) Deadlift Heavy 5 WOD- 12 MIN AMRAP 10 C2B 20 Power Snatches 75/55 30 Wall Balls 20/14 Post WOD- 3 Rounds 15 GHD’s 10 Ring Push Ups   Tweet

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Category: WOD
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Monday December 5th, 2016

Warm up- Tabata DU’s WITH a BB 3 Rounds 5 Back Squats 5 BTN Push Press 5 Good Mornings 5 Front Squats 5 Stiff Legged Deads Skill- 10 Min EMOTM 3x Power Cleans @ 75% of 1 rep PC WOD- 500m Row 50 Deadlifts 95/65 50 Hang Power Cleans 95/65 50 Front Squats 95/65 50 […]

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Category: WOD
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Friday December 2nd, 2016

Warm up- 2 Min Row/AD 20 Goblet Squats 20 ALT Lunges 20 Mountain Climbers 1:00 Squat Hold Skill- (20 Min) Bear Complex (Heavy Set) -Power Clean -Front Squat -Push Press -Back Squat -Second Push Press WOD- 12 MIN EMOTM Even: 5 MU’s Odds: 10 DB/KB Step ups 45/35 RX+ 6 MU’s *Scale 5 C2b + […]

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